Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) Every 60 seconds, for 12 minutes (3 sets) of: Station 1 – Strict Pull-Ups x 6 reps @ 2110 or 10 Supine Ring Rows @2110 (add weight if you’re capable of maintaining tempo and rep range) Station 2 – 100 Ft. Suitcase CarryContinue reading “01/22/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Back Squat (5,5,3,2,2,1) Complete 8 sets of: Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94%Continue reading “01/21/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of three will complete three rounds each (total of 9 rounds per team) of: 9 Bar-Facing Burpees 12 Thrusters (95/65 lbs) 15 Toes to Bar*Partners alternate full rounds. Partner 1 – bike Partner 2 – ski Partner 3 – 1 full round RotateContinue reading “01/19/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Push Press (4,4,4,4,4) Take 10-15 minutes to complete 5 heavy-ish sets of 4. *Rest between sets. Metcon Metcon (AMRAP – Rounds and Reps) Complete as many Rounds and Reps as possible in 8 minutes of: 12 Calorie Row 8 KB Swings (70/53) 4 Squat Cleans (185/125)*CleansContinue reading “01/18/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Coach Shay leaves for Miami…Dade County – “305” today…let’s send her out in style! Welcome to Miami (AMRAP – Rounds and Reps) In teams of three, complete AMRAP 15 of: 30 DB Snatch (50/35) 5 Synchronized Burpees 30 Toes-to-Bar 5 Synchronized Burpees *While two partners areContinue reading ““305””

Crossfit North Cloud – CrossFit View Public Whiteboard Gymnastics Four sets of: Goblet Hold Alternating Reverse Lunges x 20 reps (10 each leg) Rest 90 seconds Weighted Pull-Ups x 6 reps (do not need to be unbroken) Rest 90 seconds Weighted Pull-ups (6,6,6,6) Metcon Metcon (Time) 3 Rounds for time of: 24 Wallballs (20/14) 12Continue reading “01/15/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partners alternate movements to complete as many rounds and reps as possible in 20 minutes of: 10 Hang Squat Cleans (135/95 lbs) 10 Shoulder to Overhead (135/95 lbs) 10 Box Jumps (24″/20″)*Choose a weight that you can complete the movementsContinue reading “01/14/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Drop It Like It’s Hot (AMRAP – Rounds and Reps) AMRAP 11 Buy-In: 50 Cal. Row (25 each) Then in remaining time… 40 Pistols 5 Synchronized Bar-Facing Burpees 30 Toes to Bar 5 Synchronized Bar-Facing Burpees 20 Bar Muscle-Ups 5 Synchronized Bar-Facing Burpees 10 Snatch (135/95)Continue reading “01/12/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Weight) Every minute for 20 minutes, complete: 3 Snatches (Choose your weight) 6 Burpees over the Bar*If you miss any Burpee reps, take the next minute off and start the following minute. **Score is total weight moved…i.e. 16 completed minutes x 3 snatch reps xContinue reading “01/11/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Warm-up After the general warmup, complete two rounds of this specific warmup for the MetCon: Minute 1/4: Couch Stretch (Left-1, Right-4) Minute 2/5: Redband PullAparts/Deadhang from Bar (Pullaparts-2, DH-5) Minute 3/6: OH Lunge (Empty Bar or PVC) Metcon (2 Rounds for reps) Two sets for maxContinue reading “01/09/2019”