Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″Rx Box Jumps: (24/20) *This is an intentional repeat of a few months ago. **Go hard and try to beat your previous score…OR up the weight you used/go for jumps instead ofContinue reading “10/30/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for time) Every 8 minutes, for 32 minutes (4 sets) for times: 600 Meter Run/750 M. Row 40 Double-Unders 20 Chest-to-Bar Pull-Ups

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) In teams of two, alternating each movement, complete ten rounds of: 10 Dumbbell Hang “Clusters” (50/35) 20 Dumbbell Box Step-Overs (24″/20″) (50/35) 400 Meter Run

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Power Snatch (1-Rm) Take 12 minutes to build to today’s heavy 1-RM Power Snatch (can not be caught below parallel). Metcon Metcon (Time) For time: 30 Calories of Assault Bike 30 Burpees 30 Wallballs (20/14 lbs) 30 Russian Kettlebell Swings (70/53) 30 Single-Arm DB Clean andContinue reading “10/26/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Gymnastics Weighted Pull-ups (3,2,1,1,1,1) Weighted Pull-Ups: *Set 1 – 3 reps *Set 2 – 2 reps *Sets 3-6 – 1 rep Rest 1-2 minutes between sets, building to today’s 1-RM Metcon Metcon (Time) Three rounds for time of: 40/30 Calories of Rowing 30 Kettlebell Swings (53/35) 20Continue reading “10/24/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Hang Clean + Clean (Every 2:00 x 8) (athlete will execute one clean from the hang position, and then one from the floor)Every 2 minutes, for 16 minutes (8 sets): Complete one set of the complex: Hang Clean + Clean *Build in weight across the 8Continue reading “10/23/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) For time: 400 Meter Run 20 Ground to Overhead (95/65 lbs) 30 Ring Dips 800 Meter Run 30 Ring Dips 20 Ground to Overhead (95/65 lbs) 400 Meter Run*Spend time warming up your shoulders for the G2O. Low weight, but fairly high reps willContinue reading “10/22/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) With a partner, alternating movements, complete 5 sets of: AMRAP 5: 50 Double Unders 30 Box Jumps (24/20) 10 Cleans (185/125) Rest 1 Minute*Cleans should be heavy today!

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Deadlift (10,8,6,4,2) Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 8 reps @ 65% *Set 3 – 6 reps @ 80% *Set 4 – 4 reps @ 90% *Set 5 – 2 reps @ 95% + Rest approximately 2 minutes betweenContinue reading “10/19/2018”

Crossfit North Cloud – Power Athlete View Public Whiteboard Warm-up 250 Meter Row Then… 2 Rounds of: 10 Ring Rows 10 PVC Good Mornings 10 Air Squats 10 Red Band Pullaparts Weightlifting Every 3 minutes for 15 minutes (5 sets) of: 3 Power Cleans (must be Touch and Go – no resetting on the ground.)Continue reading “CCCC Wrestling”