Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Accessory Work Metcon (3 Rounds for reps) Three sets for max reps of: 45 seconds of Rowing for Calories Rest 45 seconds 45 seconds of Handstand Push-Ups Rest 45 seconds 45 seconds of Double-Unders Rest 45 seconds 45 seconds of Ring Rows Rest 45 seconds*This is forContinue reading “12/11/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Hang Snatch + Snatch (E2MOM X 5) Every 2 minutes, for 10 minutes (5 sets): Hang Snatch + Snatch Build over the course of the 5 sets to today’s heavy complex. Metcon Metcon (AMRAP – Reps) With a partner, complete: (20 Minute Time Cap) 4K RowContinue reading “12/10/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Double-Unders 40 Russian Kettlebell Swings (53/35) 30 Wallballs (20/14) 20 Box Jumps (24″/20″) 10 Toes to Bar Partner A startsContinue reading “12/08/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Hang Clean + Clean (athlete will execute one clean from the hang position, and then one from the floor)EMOM 10 (10 sets): Hang Clean + Clean *Pick a weight for the first 5 sets, and then go up in weight for the last 5 sets. MetconContinue reading “12/07/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Metcon (No Measure) Three sets for max reps of: Unbroken Bench Press (Males = 90% of Bodyweight/Females = 70%) Rest 15 seconds Unbroken Strict Pull-Ups Rest 3 minutes Athletes should aim to use a load or assistance that will allow them to achieve at least 8Continue reading “12/05/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) Three rounds for time of: 15 Deadlifts (225/155 lbs) 15 Toes to Bar Accessory Work Metcon (No Measure) Posted Single-Leg Deadlifts (KB or Barbell) x 8-10 reps each @ 3011 Rest 60 seconds Evil Wheels x 6 reps Rest 60 seconds Side Plank xContinue reading “12/04/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, andContinue reading “12/03/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) In teams of three, complete three rounds for time of: 80 Cal. Bike 60 Synchronized Power Snatches (75/55 ) 40 Synchronized Overhead Squats (75/55) 20 Synchronized Bar-Facing Burpees*Partners may partition the repetitions however they choose, with two partners working at a time, except onContinue reading “12/01/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Triple Double (2 Rounds for reps) In teams of two, with only one partner working at a time, complete as many rounds and reps possible in 12 minutes of: 20 Dumbbell Thrusters (50/35 lb DBs) 20 Calories of Assault Bike or Concept 2 Bike Erg 20Continue reading “11/30/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Shoulder Press (Every 2:00 x 5) Every 2 minutes, for 10 minutes (5 sets): Shoulder Press x 3-4 reps @ 20X1 If you achieve 4 successful reps, increase the load in the next set. Goal is a heavy 3-rep max on set #5. Metcon Metcon (Time)Continue reading “11/28/2018”