Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Accessory Work Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Barbell Hip Thrust x 6 reps @ 21X1 Station 2 – Band Pull-Aparts x 30 reps @ 1010 Station 3 – L-Sit xContinue reading “04/29/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) With a partner, complete for time: 150 Pullups 800 M. Partner Run 150 Shoulder-to-Overhead (135/95) 800 M. Partner Run 150 Front Squats (135/95) 800 M. Partner Run **40 Minute Time Cap**

Crossfit North Cloud – CrossFit View Public Whiteboard Accessory Work Three sets of: Bulgarian Split Squat x 8 reps each leg Rest 45 seconds after each leg Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 Rest 60 seconds *The goal for today is to establish your 8-RM Bulgarian Split Squat. **For weight, you mayContinue reading “04/26/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Accessory Work Four sets of: Barbell Z-Press x 5 reps Rest 60 seconds Weighted Strict Pull-Up x 5 reps Rest 60 seconds Build over the course of the five sets to today’s heavy 5-RM for both movements. Z-Press (Heavy 5-RM) From the Rack: https://www.youtube.com/watch?v=kj16PSRuwKA&feature=youtu.be&disable_polymer=true Z-Press (Heavy 5-RM)Continue reading “04/24/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon CFNC Baseline Interval Test (6 Rounds for time) Every 5 minutes, for 30 minutes (6 sets) for times: 10 Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wallballs (20/14 lbs to 10/9) *Please note times for EACH set. You will keep these times for future comparisons,Continue reading “04/23/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Deadlift x 15 reps @ 2011 Rest 20 seconds 60 second Plank Hold Rest 2 minutes Deadlift x 10 reps @ 2011 Rest 20 seconds 60 seconds of Pank Hold Rest 2 minutes Deadlift x 5 reps @ 2011 Rest 20 seconds 60 seconds of PlankContinue reading “04/22/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Calories of Rowing 7 Thrusters (135/95 lbs) 7 Pull-Ups Rest until the running clock reaches 20:00, and then… In teams ofContinue reading “04/20/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon PassionWOD (Time) Complete for time: 100 Double-Unders 800 M. Barbell Carry (95/65) 100 Burpees

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Power Snatch (5 x 5 (TnG)) 5X5 T&G Power Snatch – same weight across ALL sets. *Weight should be near (90%+) of your projected 5-RM Metcon Metcon (Time) Jackie-Ish: 2K/1.5K Assault Bike 50 Push-Press (65/45) 30 KB Swings (53/35)

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for time) Every 8 minutes, for 40 minutes (5 sets), for times: 20/15 Calories of Assault Bike 15 Toes to Bar 10 Front Squats (135/95 lbs) 400 Meter Run