Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting *Complete 4 sets of 5 seated DB shoulder press. **In between sets, complete 10 strict Toes-to-bar, or strict leg raises (straight leg). Seated DB Shoulder Press (5,5,5,5) Metcon Metcon (Time) In teams of 3 or 4, complete in Conga Line style: 30/20 Calorie Row 30 DBContinue reading “04/02/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) With a Partner, alternate every :90 seconds, to complete as many rounds and reps possible in 24 minutes of: 15 Air Squats 12/10 Calorie Row 9 Burpees over the DB 6 DB Snatch (50/35)*Partners use one rower.

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Rack and Run (2 Rounds for weight) With a partner, for total weight moved, complete 2 rounds of: Partner 1: 800 Meter Run Partner 2: Max Weight (Back Squats) Partner 2: 800 Meter Run Partner 1: Max Weight (Back Squats) ***Rest 5 Minutes*** Partner 1: 800Continue reading “03/30/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Bench Press Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – 3 reps @ 85-90% *Set 5 – 8 reps @ 75-80% *Set 6 – 8 reps @ 75-80%Continue reading “03/29/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Weightlifting Front Squat (4,3,2,3,4) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 4 reps @ 75% *Set 2 – 3 reps @ 85% *Set 3 – 2 reps @ 90% *Set 4 – 3 rep @ 85% *Set 5 – 4Continue reading “03/27/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) Split into three groups, each starting on a different movement take 15 minutes to rotate through 5 minutes of practice at each: Movement 1 (0:00 – 5:00) – Rope Climb Progressions Movement 2 (5:00 – 10:00) – L-Sit Hold Progressions (parallete/floor) Movement 3Continue reading “03/26/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Four sets of: Deadlift x 4 reps @ 30X1 Rest 20 seconds Tall Box Jumps x 10 reps Rest 3 minutes Deadlift (4 x 4 @ 30X1) Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of:Continue reading “03/25/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) A. In teams of three, complete as many rounds and reps as possible in 12 minutes of: 12/9 Calories of Rowing 12 DB Snatches (50/35) Rest 8 minutes, and when the running clock reaches 20:00… B. In teams of three, completeContinue reading “03/21/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Jumping pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 MastersContinue reading “03/22/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) Every minute, on the minute, for 30 minutes (5 sets of each): Minute 1 – 10/7 Calories of Assault Bike Minute 2 – 15 Goblet Squats (53/35) Minute 3 – 20 Push-Ups Minute 4 – 15 Box Jump-Overs (24″/20″) Minute 5Continue reading “03/20/2019”