Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Back Squat (4,3,2,1,2,2) Complete 6 sets of: Back Squat * Set 1 – 4 reps @ 70% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 90% * Set 4 – 1 rep @ 95% * Set 5 – 2Continue reading “03/05/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (Every 2:00 x 6) Every 2 minutes, for 12 minutes (6 sets) of: Clean & Jerk Start around 70% of your 1-RM Clean & Jerk and build over the course of the 6 sets to something heavy for today. Metcon Metcon (Time) ForContinue reading “03/04/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (53/35) 500 M. Row 100 Shoulder to Overhead (95/65) 1000 M. Row 100 Pull-Ups 500 M. Row 100 DB Snatch (50/35) 1000 M. Row 100 Single Arm DBContinue reading “03/02/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @Continue reading “03/01/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) With a partner, complete five rounds for time of: 400 Meter Run/500 M. Row 30 Wall Ball Shots (20/14 lbs) 20 Box Jumps (24″/20″) 10 Dumbbell Devil Press (50/35 lbs) (Devil Press = Burpee + Double DB Snatch)

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Push Press (4,3,2,1,MAX REPS) Push Press: Reps/Loading * Set 1 – 4 reps @ 75% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90-95% * Set 5 – Max Reps @Continue reading “02/26/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Snatch (1.1.1) Every 2:00, for 12 minutes (6 sets) of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Suggested loading per set (by %): 70, 75, 80, 85, 88, 90 Metcon Metcon (2 Rounds for time) Every 10 minutes, for 20 minutes (2 sets) for times:Continue reading “02/25/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of: 5 Strict Pull-Ups 10 Push-Ups 20 Air Squats *Every 6 rounds (3 each teammate), teams must run 400 meters.

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAPContinue reading “02/22/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Back Rack Lunge (5 x 10) *Weight can be taken off the rack or off of the floor. **Lunges are forward lunges, in place. Do not do walking lunges or reverse lunges. ***Weight is ACROSS all 5 sets. Metcon Metcon (Time) Complete 3 rounds for time:Continue reading “02/20/2019”