Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Saved by the Barbell (3 Rounds for reps) 3 rounds for max reps of: 1 minute of burpees
 1 minute of wall-ball shots 1 minute of deadlifts
 1 minute of med-ball sit-ups
 1 minute of hang power cleans
 Rest 1 minute Men: 20-lb. ball, 115-lb. deadliftsContinue reading “09/21/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Back Squat (4×4) Every 3 minutes, for 12 minutes (4 sets): Back Squat x 4 reps Goal is to make all four sets heavy, add weight above what you did on the pause back squats last week. Metcon Metcon (AMRAP – Reps) For max reps/calories: 2Continue reading “09/19/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Shoulder Press Every 2 minutes, for 12 minutes (6 sets) of: Strict Press Set 1 – 5 reps @ 75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 repsContinue reading “09/18/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) Three rounds for time of: 15 Deadlifts (225/155 lbs) 50 Double-Unders Accessory Work Metcon (No Measure) Three sets of: Single-Leg Deadlift x 6-8 reps each leg @ 4011 Rest 60 seconds Barbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side PlankContinue reading “09/17/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) A. In teams of three, complete as many rounds as possible in 15 minutes of: 3 Deadlifts (135/95 lbs) 6 Hang Power Cleans 3 Shoulder-to-Overhead Rest EXACTLY five minutes, and then…*While 2 partners work through the barbell triplet alternating fullContinue reading “09/15/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Back Squat (5×4) Every 3 minutes, for 15 minutes (5 sets): Tempo Back Squat x 4 reps @ 32X1 *There is no prescribed percentage for your 5 sets of 4, take 3 warmup sets of 5 to work to a weight that will push you toContinue reading “09/14/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Every minute, for 5 minutes (5 sets): High Hang Snatch x 1 rep @ 55-65% Followed by… Every minute, for 5 minutes (5 sets): Hang Snatch x 1 rep @ 65-75% Followed by… Every minute, for 5 minutes (5 sets): Snatch x 1 rep @ 85-95%Continue reading “09/12/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon 343 (Time) With a Partner, complete for time: 100 TTB 100 Power Cleans (135/95) 100 Wall Balls (20/14) 43 Synchronized Burpees

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Bench Press (5×3) Every 2 minutes, for 10 minutes (5 sets) of: Bench Press x 3 reps @ 21X1 *Take 5-10 minutes to warmup to 75% of your 1-RM, and perform all 5 working sets at 75% of your 1-RM. **Focus on a controlled eccentric, pauseContinue reading “09/10/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 4 minutes: 2 Man-Makers (50/35) Rest 2 minutes, and then… 4 Burpee Box Jump-Overs (24″/20″) 4 Ring Dips Rest 2Continue reading “09/08/2018”