Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 1:00 Row (increase intensity each round) 7 single arm dumbbell thrusters (each side) (moderate weight) 7 Strict Pull-ups 10 V-Ups Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards WalkContinue reading “I Write Sins Not Tragedies”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Warm-up (No Measure) 2 Minutes on each machine. (Easy) Metcon Metcon (No Measure) Ski 5 sets: 15sec sprint 90sec active recovery No rest b/t reps or sets -rest 1:45- Row 5 sets: 15sec sprint 90sec active recovery No rest b/t reps or sets -rest 1:45-Continue reading “Engine Rx – 01162021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 AMRAP: 1:00 Row (start easy and build in intensity each round) 10 Ring Rows 10 Pushups 10 Reverse Lunge w/Twist Metcon Metcon (2 Rounds for reps) With a partner, complete the following, alternating FULL ROUNDS: AMRAP 9: 5 Pullups 10 SA DBContinue reading “Can’t Get Enough”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Cardio 10 Goblet Squats (light) 10 V Ups 5 Scorpions (per side) 5 Inchworms Weightlifting 3-Position Clean (4 x 1) 3-Position CleanEvery :90, complete 1 rep of the complex: 3 Position Cleans (High, Above Knee, Floor): *Aim for approximately 70%Continue reading “Karate Chop”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500 Meter Row 3 Sets: 8 Broad Jumps 4 Inchworms 8 Kipping Swings Followed By: Class Warmup w/PVC or Empty Barbell Snatch Specific Barbell Warmup (7 Reps of Each) Snatch Grip Good Mornings Snatch Grip Push Press Overhead Squat Clean Grip Hang MuscleContinue reading “Footsteps”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 bike (easy) -into- 2 Sets: 5 single arm dumbbell clean and jerk (light/moderate) (each side) 5 single arm dumbbell power snatch (light/moderate) (each side) 5 single arm dumbbell deadlifts (light/moderate) (each side) -into- 2 sets 6 empty bar power snatches 6 emptyContinue reading “The Red”

Crossfit North Cloud – Engine Rx View Public Whiteboard Warm-up Warm-up (No Measure) 5min at easy run pace -rest 1min- Metcon Metcon (3 Rounds for calories) Complete 3 Sets of: 2 Minute SkiErg 4 Minute AirRunner 2 Minute SkiErg -Rest 2:00-

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Easy Cardio 1:00 Couch Stretch/side then… 2 Rounds of: 10 Pushups 10 Jumping Squats 10 Scorpions 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 BridgesContinue reading “99 Problems”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 min warm-up easy assault bike 10 jumping squats every minute -into- 3 Sets 9 hanging scap retraction on rings 6 kip to swing on rings 3 Ring Dips 5 single arm dumbbell thruster (each side) (light weight) 50 single unders Metcon MetconContinue reading “Mo Bamba”

Crossfit North Cloud – Engine Rx View Public Whiteboard Metcon Metcon (AMRAP – Reps) 4 Sets: 6 Minute Row (3 Minutes Moderate – 3 Minutes Fast) 2 Minute Max Double-Under/Single-Under -Rest 2:00- *Score is Total Number of DU or SU completed*