Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Weightlifting DB Bench Press (5 x 5 (Across)) *Choose a weight for your 5 sets of DB Bench Press that you can cleanly bench with no fails. *Have someone spot! *Weight is Across all sets. Metcon (4 Rounds for time) Every 3 minutes, for 12 minutesContinue reading “01/08/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Deadlift (3-RM) Take 15 minutes to build to a 3-Rep Max Touch and Go Deadlift. A few things… 1. Deadlift like you are in a library, it shouldn’t be loud and shouldn’t bounce from the ground. 2. There is no recommended rep scheme, everyone is goingContinue reading “01/07/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Box Jumps (24″/20″) 14 Thrusters (95/65 lbs) 21 Double-Unders Rest until the running clock reaches 20:00, and then… In teams ofContinue reading “01/05/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Bench Press (2-RM Bench) Take 12 minutes to build to a 2-RM Bench Press Suggested Rep Scheme: Set 1: 10 Reps (Empty Bar) Set 2: 6 Reps (40%) Set 3: 5 Reps (50%) Set 4: 3 Reps (65%) Set 5: 2 Reps (75%) Set 6 andContinue reading “01/04/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for time) Every 8 minutes, for 32 minutes (4 sets for times): 20 Calorie Row 15 Toes-To-Bar 10 Power Snatches (135/95) 5 Overhead Squats (135/95)*You should be getting a minimum of 1 minute of rest per round…scale number of reps/weight accordingly. **Use theContinue reading “01/02/2019”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Push Jerk (3,3,2,2,1,1) Every 2 minutes, for 12 minutes (6 sets): Push/Power Jerk *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 –Continue reading “Hangover”

Crossfit North Cloud – Remote Athlete View Public Whiteboard Weightlifting Push Jerk (3,3,2,2,1,1) Every 2 minutes, for 12 minutes (6 sets): Push/Power Jerk *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5Continue reading “Hangover”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) With a partner, alternating movements, complete as many rounds and reps possible in 31 minutes of: 12 Alt. DB Snatch (50/35) 20 Box Jump-Overs (24/20) 18 Single-Arm DB Push Press (50/35) *Every two minutes, including 0:00 one partner must completeContinue reading “New Year’s Eve!”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 10 Box Jumps (24/20) + 5 Pullups Station 2 – 10 Burpees over the DumbbellContinue reading “12/29/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up After the general warmup, complete 3 rounds starting with an empty Barbell of: 9 Deadlifts 7 Hang Cleans 5 Push Jerks *increase weight to build up to your metcon weight by round 3. Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9Continue reading “12/28/2018”