Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) With a partner, complete five rounds for time (total) of: 400 Meter Run 30 Push-Ups 20 Walllballs (20/14) 10 Strict Pull-Ups 5 Man-Makers (50/35)*Partners may partition reps in any way they desire. Man-Maker: Pushup Row (L) Pushup Row (R) Squat Clean Thruster

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Back Squat (2,2,2,2,2) Complete 5 sets of 2 @85%+ of 1-RM. Goal today is to build to a 2-RM back squat! Metcon Metcon (Time) Three rounds for time of: 60 Double-Unders 15 Thrusters (95/65 lbs) 10 Burpee Box Jump-Overs (24″/20″)

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting High-Hang Snatch (2,2,2,2) Every 2 minutes, for 8 minutes (4 sets): High Hang Snatch x 2 rep @ 65-80% *Drop and reset between reps Snatch (2,2,2,2) Every 2 minutes, for 8 minutes (4 sets): Snatch x rep @ 80-95% Metcon Metcon (Time) For time: 40 CaloriesContinue reading “10/02/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon 100’s – ZeusMethod (Time) Complete, for time: 100 Strict Press 100 Push Press 100 Hang Cleans M: #45 F: #35*Break repetitions as needed. Must complete in order (100 SP then 100 PP then 100 HC) **This workout is from Nick Urankar (multiple time games athlete –Continue reading “10/01/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) In teams of three, complete the following for time: 1200 Meter Relay Run/1500 Meter Relay Row 120 Double-Unders 90 Power Cleans (115/75 lbs) 60 Box Step-Overs with Dumbbells (50/35 lb DBs) (24/20) 1200 Meter Relay Run/1500 Meter Relay Row 120 Double-Unders 90 Power CleansContinue reading “09/29/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Front Squat (6×1) Every 2 minutes, for 12 minutes (6 sets): Front Squat x 1 rep @ 90-95% or more of 1-RM Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 9 minutes of: 3 Hang Squat Cleans (135/95Continue reading “09/28/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Bench Press (Every :90 for 12 Minutes) Every 90 seconds, for 12 minutes (8 sets) of: Bench Press x 2 reps @ 85% + *Weight is the same across all sets. Metcon Metcon (Time) Four rounds for time of: 200 Meter Run 10 Single-Arm Dumbbell PushContinue reading “09/26/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Deadlift (10,8,6,4,2) Every 2 minutes for 10 minutes, complete 1 set. **No Alternate grip!** *Set 1 – 10 reps @ 65% of 1-RM *Set 2 – 8 reps @ 70% *Set 3 – 6 reps @ 75% *Set 4 – 4 reps @ 80% *Set 5Continue reading “09/25/2018”

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)Every 90 seconds, for 15 minutes (10 sets): Hang Power Clean + Power Clean Build to today’s heavy complex. Metcon Metcon (4 Rounds for reps) Every minute, onContinue reading “09/24/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Snatch (1-RM) With a partner, take 10 minutes to each establish a 1-RM Snatch (squat OR power) then…rest exactly 5 minutes and… Metcon Metcon (Time) With a partner, complete for time: 1-Mile Run 100 C2B Pullups 1-Mile Run