Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Snatch (Heavy 1 Rep) Every 90 seconds, for 15 minutes (10 sets): Snatch x 1 rep Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy. Metcon Metcon (Time) Complete rounds of 21, 15 and 9 reps forContinue reading “10/17/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Back Squat Every 90 seconds, for 12 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2Continue reading “10/16/2018”

Crossfit North Cloud – Power Athlete View Public Whiteboard Warm-up -Walking Lunge w/Reach -Inchworms -Pushups -PVC Passthroughs -Air Squats Metcon Metcon (AMRAP – Reps) In teams of 3, in 12 minutes, complete as many rounds and reps as possible of: Row 500 Meters 20 Thrusters (#75) 15 Pushups Rest 3 minutes, and then: In teamsContinue reading “CCCC Wrestling”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Every 2 minutes, for 10 minutes (5 sets): Strict Shoulder Press x 1 rep Suggested loads per set (by %): 80, 85, 90, 95, 95+ Once you have found your 1-RM (which you will use for this entire cycle), then perform the following: Every 3 minutes,Continue reading “10/15/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) In teams of 4-5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 300/250 Meter Row Station 2 – 30/20 Push-Ups Station 3 – 20 Dumbbell PushContinue reading “10/13/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up In 5 minutes, complete the following to warmup for the MetCon: 2 sets of 3 – High Hang (Pockets) Snatch 2 sets of 3 – Hang Snatch *Stay between 50 and 70% of your 1-RM Snatch for these four warmup sets. High-Hang Snatch Hang Snatch MetconContinue reading “10/12/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Bench Press (1-RM) Take 15 minutes to build to today’s 1-RM bench press. *Maintain proper form the whole time…no overarched back, drive feet through the floor and press through the bar. **Do not bounce the bar off of the chest. Touch and press off quickly! ***TakeContinue reading “10/10/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Deadlift (10,10,6,8,6,4) Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% *Set 3 – 6 reps @ 75% *Set 4 – 8 reps @ 80% *Set 5 – 6 reps @ 85% *Set 6 – 4 reps @Continue reading “10/09/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Power Clean (3-RM (TnG)) Every 2 minutes, for 12 minutes (6 sets): Complete one set of 3 (Touch and Go) Power Cleans. **Goal is to build to a 3-RM Power Clean** Metcon Metcon (Time) In teams of two, alternate rounds, until you complete 8 rounds (4Continue reading “10/08/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) In teams of three, complete three rounds each of: 350 Meter Row (rest station) 20 Dumbbell Hang Cleans (50/35 lbs) (rest station) 20 Pull-Ups (rest station)Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, theyContinue reading “10/06/2018”