Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 Sets: 1:00 Cardio 10 Goblet Squats 8 Ring Rows 6 Inchworms Metcon Metcon (2 Rounds for reps) With a partner, complete 2 sets: 12 Minute AMRAP: 150 Double Unders 75 Wallballs (20/14) 10 Rope Climbs Max Burpee Box Jump Overs (24/20) inContinue reading “California Love”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Metcon Metcon (4 Rounds for reps) Row-Pushup-Run-Pushup 4 Rounds for Max Reps: 2:00 Row 1:00 Max Push-ups 2:00 Run 1:00 Max Push-ups -2:00 Rest between rounds-*Scoring is Calories + Pushup Reps

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15 Calorie Bike 15 Calorie Ski 2 Rounds of: 10 kip to swing 10 Ring Rows 10 Half-Kneeling Single-Arm DB Press Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/LContinue reading “Surrender”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6x :30/:30 Row then… 2 Rounds: 5 push up to downward dog 5 burpees 5 Single Leg barbell RDLs (empty bar or very light weight) (each side) Weightlifting Thruster (5 x 3 (Ascending) E:90) Complete 5 Sets of 3 (unbroken) *One set everyContinue reading “Bring ‘Em Out”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5:00 cardio (easy) (your choice) -straight into- 2 Sets: 10 alternating v ups 10 plate hops 10 hanging scap retractions 10 kip to swing 0:30 side plank (each side) then… Snatch Warmup: 2 Rounds 7 Reps of ALL movements (PVC then empty bar)Continue reading “Not Meant to Be”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Warm-up (No Measure) 2 Minute Jog 2 Minute Bike 2 Minute Banded Hip Distraction 2 Minute Ankle Distraction Metcon Metcon (Calories) Assault Bike & Run: 3 sets: 90sec run at fast pace, 45sec recovery spin (bike), 90sec run at fast pace, 45sec recovery spin (bike),Continue reading “Engine Rx – 02022021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1 Minute Easy Cardio 6 DB Suitcase Deadlift (per side) 6 Single Dumbbell Strict Press (per side) 6 Banded Squats Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards WalkContinue reading “Rich Girl”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Assault Bike 1:00 Easy then… 4x :20/:10s then… 2-3 sets 8 Pushups 8 Cossack Squats/side 8 Banded Lat Pulldowns 0:20 handstand hold then… 2:00 Banded Shoulder Distraction 2:00 Banded Hip Distraction Metcon Metcon (Time) With a partner, complete the following for time: 50Continue reading “The Best of You”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Warm-up (No Measure) Ski Erg: 5min at easy “warm-up” pace directly into… Metcon Metcon (AMRAP – Reps) Complete 8 Rounds: 1:30 Ski -Rest 0:15- 1:30 Double-Unders -Rest 0:30-

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:30 Run 1:30 Bike then… 2 Rounds: 10 Suitcase Deadlifts (5/side) 10 KB Strict Press (5/side) 10 AbMat Situps Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10Continue reading “The End of Heartache”