Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting For the following 12 minutes, increase the loading on the barbell as desired, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor in the last three minutes. High-Hang Snatch (EMOM 5) High Hang Snatch x 2Continue reading “11/27/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) With a partner, alternating as desired, complete as many rounds and reps as possible in 30 minutes of: 500 Meter Row 10 Pull-Ups 20 Alternating Reverse Barbell Lunges (95/65) 40 Air Squats

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon The Gobbler (Time) In teams of 2 – 4, complete for time: 200 M. Run 100 Calorie Row 200 M. Run 100 Pullups 200 M. Run 100 Power Cleans (95/65) 200 M. Run 100 Burpees 200 M. Run 100 Wallballs (20/14) 200 M. Run 100 CalorieContinue reading “Thanksgiving WOD”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 400/300 Meter Row Station 2 – 20 Ring Dips Station 3 – 20/15 Calories of Assault Bike Station 4 – 20 Toes to Bar Station 5 – 10Continue reading “11/21/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Gymnastics Three sets of: Pause Deadlift x 6 reps (pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60% of 1-RM and build by feel) Rest 60 seconds 50-Foot Handstand Walk or (60 Second AccumulatedContinue reading “11/20/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. High-Hang Clean (EMOM 5) Every minute, on the minute, for 5 minutes: High HangContinue reading “11/19/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon With a partner, on a 30 minute running clock, complete: Hang Clean + Clean (EMOM x 10) (athlete will execute one clean from the hang position, and then one from the floor)From 0:00 – 10:00. Every minute on the minutes, for 10 minutes: (5 sets each)Continue reading “11/17/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Accessory Work Metcon (No Measure) Every 90 seconds, for 24 minutes (4 sets): Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg Station 2 – Hanging Med-Ball Hamstring Curls x 10 reps @ 2111 Station 3 – Evil Wheels x 10 reps Station 4 –Continue reading “11/16/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for time) Every 10 minutes, for 40 minutes (4 sets) for times: 500 Meter Row 40 Air Squats 30 Kettlebell Swings (53/35) 20 Pull-Ups 10 S2O (95/65)Please note times for each of your four sets. Your goal should be lowest overall time. AthletesContinue reading “11/14/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Overhead Squat Every 2 minutes, for 12 minutes (6 sets) of: Overhead Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 repContinue reading “11/13/2018”