Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon (2 Rounds for time) In teams of 3, complete one round (conga line style) for time: 30/20 Calorie Row 30 DB Thrusters (50/35) 30/20 Cal. Assault Bike 30 Box Jump-Overs (24/20) Rest exactly 5 minutes from the time partner 3 finishes the box jump-overs… In aContinue reading “09/07/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) With a partner, every 90 seconds for 30 minutes (5 sets): Station 1: 20 Shoulder-to-Overhead (135/95) Station 2: 20 Burpees over the Bar Station 3: 20 Front Squats (135/95) Station 4: 20/18/16 Cal. Assault BikeWork can be divided however partners desire.Continue reading “Bring-a-Friend Week (Day 2)”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Three sets of: Dumbbell Shoulder Press x 8 reps Rest 30 Seconds Supine Ring Rows x 8 Reps Rest 30 seconds Strict Toes to Bar x 8 reps Rest 30 seconds Seated DB Shoulder Press Metcon Metcon (Time) With a partner, complete four rounds for timeContinue reading “Bring-A-Friend Week (Day 1)”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) With a partner, for time: 1,000 Meter Ski Directly into… 6 Rounds: 21 Deadlifts (135/95) 15 Barbell-Facing Burpees 9 Push Jerks (135/95) Directly into… 100 Cal. Bike*During the 6 Rounds, partners alternate full movements.

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Every two minutes, for 6 minutes (3 sets): 2 Clean Lift-Offs + Power Clean @ 60-70% of 1-RM Clean Followed by… Every two minutes, for 6 minutes (3 sets): 1 Clean Lift-Off + Clean @ 70-80% Followed by… Every two minutes, for 6 minutes (3 sets):Continue reading “08/31/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Deadlift *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 10 reps @ 70% *Set 4 – 8 reps @ 75% *Set 5 – 6 reps @ 80% Rest 2-3 minutes between sets. Metcon Metcon (Time)Continue reading “08/29/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) In teams of two, complete three rounds for time of: 800 Meter Run (together) 80 Wall Ball Shots (20/14 lbs) 80 Push-Ups *Partition the repetitions between partners however you’d like. **Work may begin when both partners have returned from the run.

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Back Squat (4 x 6) Every 3 minutes, for 12 minutes (4 sets): Back Squat x 6 reps Goal is to make all four sets heavy. The first set should be achievable; by the second set the 5th and 6th reps should be a grind; inContinue reading “08/27/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) With a partner, complete for time: 200 Clean & Jerks (load increases every 40 reps): 1-40: 95/65 41-80: 115/75 81-120: 135/85 121-160: 145/95 161-200: 155/105 **On the :00/5:00/10:00/15:00/20:00/25:00 30/20 Calorie Row w/ partner holding a plank** ***30 Minute Time Cap***