Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Power Clean (8 x 1) Every 2 minutes, for 16 minutes (8 sets): Power Clean x 1 rep Build over the course of the 8 sets to today’s heavy. Metcon Choose Option A or Option B. Metcon (Time) Option A: Complete rounds of 9, 7 andContinue reading “03/19/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 20 seconds Unbroken Kettlebell Swings x 20 reps (choose your weight) Rest 3 minutes Deadlift (3 x 8 (tempo)) Metcon Metcon (Time) For time: Row 1000 Meters immediately followed by… Three rounds of: 10 Thrusters (95/65)Continue reading “03/18/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) In Teams of 3, with a 30:00 Time Cap: 60/50/40 Calorie Assault Bike, 75 Power Cleans, 75 Thrusters (65/45) 60/50/40 Calorie Assault Bike, 60 Power Cleans, 60 Thrusters (75/55) 60/50/40 Calorie Assault Bike, 45 Power Cleans, 45 Thrusters (95/75) 60/50/40Continue reading “03/16/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period CrossFit Games Open 19.4Continue reading “03/15/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Accessory Work Every minute, on the minute, for 9 minutes (3 sets) of: Interval 1 – Kipping Swings x 10-15 reps Interval 2 – Hollow Hold/Rock x 30-60 seconds Interval 3 – Ring Dips x 6-10 reps Metcon Metcon (4 Rounds for reps) Four sets for maxContinue reading “03/13/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Snatch (EMOM x 10) Sets 1-5: Moderate Loading (weight is across) Sets 6-10: Heavy Loading (weight is across) Metcon Metcon (Weight) Every minute, on the minute, for 20 minutes: Even minutes – Row Sprint for Calories x 30 seconds Odd minutes – Power Snatch or SquatContinue reading “03/12/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Push Press Every two minutes, for 12 minutes (6 sets): Push Press *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @Continue reading “03/11/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) In teams of 3, complete as many rounds and reps as possible of the triplet, alternating movements, in 30 minutes of: Buy-In: 300 Double-Unders (broken up any way desired) In Remaining Time: Partners 1 & 2: 10 Shoulder-to-Overhead (135/95) 10Continue reading “03/09/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell front-rack lunge 50lb/35lb 50Continue reading “03/08/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) With a partner, every 2:00 for 30 minutes (5 Sets) for max reps/calorie: 1 – Alt. DB Snatch (50/35) 2 – Assault Bike Calories 3 – AbMat Situps *Partners must alternate every 10 reps/calories.