Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting 3-Position Snatch (6 x 1 Every 2:00) 3-Position Snatch (high hang, mid-thigh, then floor)Every 2:00, for 12 minutes (6 sets) of: 3-Position Snatch (high hang, mid-thigh, from the floor) Rest as needed **Goal is perfect mechanics. Do not exceed a load in which you cannot maintainContinue reading “11/12/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) In teams of three, complete as many rounds and reps as possible in 30 minutes of: 5 Strict Pull-Ups (Partner A) 10 Push-Ups (Partner A) 15 Air Squats (Partner A) 5 Strict Pull-Ups (Partner B) 10 Push-Ups (Partner B) 15Continue reading “11/10/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Power Clean (1-RM) Take 10 minutes to establish a 1-RM Power Clean. Metcon Metcon (Time) For time, with a partner complete: 50 Kettlebell Swings (53/35) 40 Walking Lunges with Farmer’s Carry (53/35) 30 Synchro Burpees 20 Dumbbell or Kettlebell Thrusters (53/35) 10 Bar Muscle-Ups 20 DumbbellContinue reading “11/09/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Front Squat Every 2 minutes, for 10 minutes (5 sets): *Set 1 – 5 reps @ 65% *Set 2 – 3 reps @ 80% *Set 3 – 1 rep @ 90% *Set 4 – 3 reps @ 85% *Set 5 – Max Reps @ 80% FrontContinue reading “11/07/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting 2 Clean Lift-Off + Power Clean (Every :90 x 8) 2 Clean Lift-Offs + 1 Power Clean (for the clean lift-offs, focus on pushing through the floor to drive the barbell to mid-patella; pause for 2 seconds at mid-patella, then return the barbell to the floor)EveryContinue reading “11/06/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Gymnastics Three sets for max reps of: Unbroken Shoulder Press @ approximately 80% of bodyweight Rest 20 seconds…then… Unbroken Strict Pull-Ups Rest 3 minutes *Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement inContinue reading “11/05/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Complete the two following MetCons with a 1 MINUTE REST/RESET between the two AMRAPs: “7 & 7” Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP: Buy-In: 100 DU (each partner) then, in remaining time… 10 OHS (135/95) 10 Box Jumps (30/24) 10 Bar Muscle-Ups*Both partnersContinue reading “11/03/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up After the warmup…complete: 10x hand release Pushups 10x in front band pulls parts 10x overhead pulls parts 10x banded OH press 20x Cossack Squats (10 per side) Metcon 100’s – ZeusMethod (Time) Complete, for time: 100 Strict Press 100 Push Press 100 Hang Cleans M: #45Continue reading “11/02/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Warm-up Warm-up (No Measure) Clean Barbell Warm-Up Every 30 seconds for 7 minutes (14 Sets) complete 1 Power Clean. **Add weight every minute (every 2 sets) Metcon (4 Rounds for reps) Every 5 minutes, for 20 minutes (4 sets), complete for total weight: 40/30 Calorie RowContinue reading “11/01/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Back Squat On a 15 minute running clock: A. Take 9 minutes to built to 85% or more of your 1-RM Back Squat (without form breaking down) and then… B. Every 2 minutes, for 6 minutes (3 sets): Back Squat x 3 reps @ 30X1 MetconContinue reading “HAPPY HALLOWEEN!”