Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds of: (10 Minutes) 1:00 Row or Ski 6 Goblet Squats 12 Banded Good Mornings 6 Strict DB Press (each arm) Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10 Forward/Backwards WalkContinue reading “So Fresh, So Clean”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds: 200m Row 10 Single Arm Kettlebell Step Back Lunges + Press 8 hanging scap retractions 6 kip to swing 4 strict pull ups Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L *Continue reading “Monkey Wrench”

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 (No Measure) Assault Bike & Ski: 3 sets: 90sec Ski at fast pace, 60sec bike at fast pace, Rest 1min, 75sec Ski at fast pace, 45sec bikeContinue reading “Engine Rx – 01052021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Easy Bike -then- 2 Sets: 250m Air Runner 10 empty bar power snatches 10 empty bar power clean and jerks 10 Ring Rows Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/L * 10Continue reading “I Believe In A Thing Called Love”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 1:00 Cardio (Bike/Row/Run/Ski) 7 Cossack Squats (each side) 7 Inchworms 21 Plate Hops 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 * 10Continue reading “Dirty Little Thing”

Crossfit North Cloud – Engine Rx View Public Whiteboard Metcon Metcon (No Measure) 5 Minute Easy Assault Bike directly into…. 5 Minute Row @ Moderate 2 Minute Recovery Bike 5 Minute Row @ Hard 3 Minute Recover Bike 5 Minute Row @ Moderate 2 Minute Recovery Bike 5 Minute Row @ Hard 3 Minute RecoverContinue reading “Engine Rx – 01022021”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6x :20/:10 Bike Then… 3 Rounds: 8x Half-Kneeling DB Strict Press 8x Banded Air Squats 8x Ring Rows/Strict Pullups Metcon Metcon (Time) In a team of 3, complete: 150 Calorie AirRunner 60 Man-Makers (50/35) Rest 5:00 150 Synchronized DB Snatch (50/35) 150 BackContinue reading “Regulators”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Row Then… 2 Rounds: 10 PVC Passthroughs 10 Lunge w/Twist 10 Pushups 10 Banded Good Mornings Metcon Metcon (AMRAP – Rounds and Reps) With a partner, partitioning reps as desired, complete AMRAP 21: 20 Wallballs (20/14) 21 Calorie Ski 20 CleanContinue reading “2020 Vision”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Accumulated Cardio Then… 2 Rounds: 7 push ups 7 KB Waiter Squats (light) (each side) 7 KB Strict Press (light) (each side) Weightlifting Muscle Clean + Tall Clean (3+3 x 3 (Every 2:00)) Muscle Clean + Tall Cleans: (3+3) x 3 setsContinue reading “Boys from Oklahoma”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 Sets: (10 Minutes) 200m Row 200m Jog 15 Banded Good morning 10 single arm dumbbell suitcase deadlifts (each side) (light) 5 broad jumps 10 step ups (box at workout height) 30 Single Unders Gymnastics 3-4 rounds: 12 Bulgarian Split Squat (light) (eachContinue reading “Come As You Are”