Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Power Clean (Build to 85%) Take 10 minutes to build to approximately 85% of your 1-RM Power Clean Metcon Metcon (5 Rounds for weight) Every 5 minutes, for 25 minutes (5 sets) for max load: 500/400 Meter Row 4 Cleans*Your goal is to lift as muchContinue reading “04/16/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Bench Press Every 2 minutes, for 10 minutes (5 sets) of: Bench Press Set 1 – 5 reps @ 70-75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 repsContinue reading “04/15/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Granite Games 2019 Qualifier #2 & #3 (Rx) (2 Rounds for reps) Workout #2 8MIN AMRAP 8 Ring Muscle Ups 12 Snatch (115lbs/75lbs) – 2min rest – Workout #3 10MIN AMRAP 15 Calorie Row 12 Shoulder-To-Overhead (115lbs75lbs) 9 Box Jump Overs (24in/20in) Granite Games Qualifier #2Continue reading “04/13/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon 2019 Granite Games Open Qualifier #1 (Rx) (AMRAP – Reps) Rx 4min + 4Min + ETC. 15 Squat Cleans (135lbs/95lbs) 15 Toes To Bar 12 Bar Facing Burpees – If completed, add 4 minutes – 13 Squat Cleans (175lbs/115lbs) 15 Toes To Bar 12 Bar FacingContinue reading “04/12/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 30/20 Calories of Assault Bike Station 2 – 40 Wall Ball Shots (20/14 lbs) Station 3 – 30 Alternating Dumbbell Snatches (55/35 lbs) Station 4 – 20 BurpeeContinue reading “04/10/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Every 90 Seconds, for 12 minutes (4 sets) of: Station 1 – Dumbbell Shoulder Press x 8 reps Station 2 – Dumbbell Floor Press x 8 reps **DB Floor Press: https://youtu.be/9vcKpv45aeE Seated DB Shoulder Press DB Floor Press Metcon Metcon (Time) Five rounds for time of:Continue reading “04/09/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Back Squat (5,5,3,2,2,8,8) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 repsContinue reading “04/18/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 12/9 Cal. Assault Bike 9 Deadlifts (155/105) 6 Hang Power Cleans (155/105) 3 Shoulder to Overhead (155/105)

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) In teams of two, complete these 10 stations for AMRAP: 1-Russian KB Swings (53/35) 2-Hand Release Push-ups 3-Ski for Max Cal. 4-Toes-to-Bar/K2E/HLR 5-Double DB Power Clean (50/35) 6-Row for Max Cal. 7-Pull-ups 8-DB Box Step-Overs (50/35) 9-Assault Bike for Max Cal. 10-PushContinue reading “04/05/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Deadlift (4,4,4,4) Complete 4 sets of 4 deadlifts at 75% of 1-RM. *Maintain great form throughout all four sets, these should be light and should move quickly. **In between each set, bike 10/8 calories at a comfortable and easy pace. Metcon Metcon (Time) With a partner,Continue reading “04/03/2019”