Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Four sets of: Bulgarian Split Squat x 6 reps each leg @ 30X1 Rest 30 seconds after each leg Supinated-Grip (Palms Facing Out) Bent-Over Barbell Row x 8 reps @ 21X0 Rest 60 seconds *Use a load that will be challenging, but achievable for the fourContinue reading “05/13/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Double-Unders 40 Kettlebell Swings (53/35) 30 Shoulder-to-Overhead (95/65) 20 Overhead Squats (95/65 lbs) 10 Strict Pull-Ups

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Back Squat (5 x 5) Five sets of: Back Squat x 5 reps @ 75-80% Rest 2 minutes between sets. **weight is across** Metcon Metcon (Time) 3 Rounds for Time: 20/15 Calorie Row 10 Thrusters (115/75) Rest :60 seconds between rounds

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Every two minutes, for 8 minutes (4 sets) of: Strict Shoulder Press x 3-4 reps Go as heavy as possible! Then immediately into… B. Every two minutes, for 8 minutes (4 sets) of: Push Press x 3-4 reps Shoulder Press Push Press Metcon Metcon (Time) ForContinue reading “05/08/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting 3-Position Snatch 3-Position Snatch (high hang, mid-thigh, then floor)Every 90 seconds, for 15 minutes (10 sets): 3-Position Snatch *Start LIGHT and build to today’s Heavy. Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 7 minutes of: 7 PowerContinue reading “05/06/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) In teams of two, alternating each movement, complete ten rounds for time of: 400 Meter Run 10 Overhead Squats (95/65) 10 Burpee Box Jump-Overs (24″/20″) (Partner A runs; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B runs;Continue reading “05/04/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Split Jerk (8 x 1) Every 2 minutes, for 16 minutes (8 sets) of: Split Jerk x 1 rep Build over the course of the 8 reps to today’s heavy. Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible inContinue reading “05/03/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Front Squat (E2 x 16 (4,4,3,3,2,2,1,1)) Every 2 minutes, for 16 minutes (8 sets) of: Front Squat *Set 1 – 4 reps @ 65% of 1-RM *Set 2 – 4 reps @ 70% *Set 3 – 3 reps @ 75% *Set 4 – 3 reps @Continue reading “05/01/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) Four rounds for time of: 400 Meter Run 6 Strict Pull-Ups 12 Dumbbell Shoulder to Overhead (55/35 lbs) 400 Meter Run 6 Dumbbell Hang Squat Cleans (55/35 lbs) 12 Toes to Bar