Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 1:00 Cardio 10 Banded Good Mornings 8 Pushups 6 Alt. V-Ups (per side) 4 Broad Jumps 2 Inchworms Weightlifting Bench Press (6 x 5 (Build every 2 sets)) Complete 6 sets of 5 Bench Press. *Build in weight every 2 sets.Continue reading “Square Dance”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Move for Quality, 8 Minutes of: 1 Minute Ski (start easy and build intensity throughout) 10 Strict DB Press (light) 5 Burpees 5 Spiderman lunge stretch (each side) Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 SideContinue reading “Dreaming”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Metcon Metcon (Distance) On the AirRunner, complete: 3 Rounds of: 8 Sets: 1 minute – broken up as 0:40 moderate/0:20 fast -2:00 walk after each round- *30 Minutes total

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 M. Row then… 2 Rounds: 10 hanging scap retractions 5 kip to swing 5 inchworms 5 pike push ups 5 lateral box step ups (each side) Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side stepContinue reading “Blinding Lights”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio then… 2 Rounds of: 10 Pushups 10 Squat Jumps 10 PVC Passthroughs 10 Ring Rows Metcon Metcon (3 Rounds for reps) With a partner, complete the following for time, alternating movements: AMRAP 7: 7 Calorie Run 7 Pullups 7 DB FrontContinue reading “Scotty Doesn’t Know”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Metcon Metcon (Calories) Row-Ski-Bike: 5-5-5 4-4-4 3-3-3 2-2-2 1-1-1 *Row 5 minutes – Ski 5 Minutes – Bike 5 Minutes…and so on…*Keep transitions short *Pace should increase slightly each round *45 Minutes Total Working Time

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 Sets: 1:00 Ski 20 Plate Hops 15 Banded Good Mornings 10 DB Strict Press (Light) Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges *Continue reading “Sandstorm”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Ski (OR Row) 8 hanging scap retractions 4 kip to swing 8 goblet squats (light/moderate weight) 4 half kneeling single arm kettlebell presses (light weight) (each side) Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 SideContinue reading “Can’t Tell Me Nothin’”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 20/15 Calorie Bike 10 single leg kettlebell RDLs (light/moderate) (each side) 5 inchworms 10 Russian kettlebell swings (moderate) Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards Walk R/L *Continue reading “Party Like A Rockstar”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Warm-up (No Measure) Row 1:30 easy: 30 moderate 1:00 easy :30 moderate/fast :30 easy 0:30 fast Metcon Metcon (Distance) Row: 2 sets: 3.5min at fast row pace -Rest 1:00- 3.5min at fast row pace -Rest 1:00- 3.5min at fast row pace -Rest 5:00-