Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Deadlift Every 3 minutes, for 18 minutes (6 sets): Deadlift *Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 2 reps (Loading example – 215 x 6,Continue reading “02/05/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Bench Press (8 x 3 (@21X1)) Every 90 seconds, for 12 minutes (8 sets): Bench Press x 3 reps @ 21X1 Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want toContinue reading “02/04/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) With a partner, complete 4 rounds for time of: 12 Power Cleans (205/125) 800 Meter Run 6 Rope Climbs*Power Clean weight should be heavy, 90% of 1-RM +…. (singles) *Rope Climb scales: -Decrease number of rope climbs -If you cannot rope climb, complete seatedContinue reading “02/02/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Back Squat (3,3,2,1,2,3) Every 2 minutes, for 12 minutes (6 sets) of: Back Squat * Set 1 – 3 reps @ 70% of 1-RM * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 repContinue reading “2/01/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Accessory Work Metcon (No Measure) Every 2 minutes, for 12 minutes (3 sets each) of: Station 1 – 4-8 Ring/Bar Muscle-Ups or 60-90 seconds of muscle-up skills/drills/transition work. (If Muscleups are not something you are working on, pick another gymnastics movement and work some drills on gettingContinue reading “01/30/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Get A Grip (Time) “Get A Grip” Teams of two must complete 100 repetitions of the following complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk The weight (95lbs for men, 65 lbs for women) cannot come to rest onContinue reading “01/29/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Push Press (5 x 4) Five sets of: Push Press x 4 reps Rest approximately 2 minutes between sets. Build to today’s heavy 4 reps. Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of: 15 PushContinue reading “01/28/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups RomWOD *Complete today’s RomWOD (1/25/2019).

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Weightlifting Seated DB Shoulder Press (6,6,6,6,6) Every 2 minutes, for 10 minutes complete 5 sets of 6 seated DB shoulder press. Metcon (Time) For time: 1000 Meter Row 50 Alternating Single-Arm DB Snatches (50/35 lbs) 50-Foot Left Arm Overhead DB Walking Lunges (50/35 lbs) 50-Foot RightContinue reading “01/24/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Deadlift (5,5,5,5) Four sets of: Deadlift x 5 reps @ 70% of 1-RM (open your hands and reset at the bottom of every rep) Rest as needed between sets. Metcon Metcon (Time) For time: 45 Cal. Bike 30 Hang Power Cleans (135/95) 15 C2B Pullups