Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Accessory Work Three sets of: Barbell Glute Bridges x 8 reps @ 20X1 (go heavy on these!) Rest 30 seconds Dumbbell Death March x 20 reps @ 2011 (10 each side) Rest 30 seconds Supinated-Grip Strict Pull-Ups x Max Reps @ 1111 (stick to the tempo –Continue reading “08/24/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) Every 90 seconds, for 30 minutes (5 sets): Station 1 – 24/16 Calories of Assault Bike Station 2 – 15 Burpee Box Jump-Overs (24″/20″) Station 3 – 200 Meter Run Station 4 – 20 Single-Arm DB Overhead Walking Lunges (50/35)*Your goalContinue reading “08/22/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Back Squat (5×5 (Building)) Every 3 minutes, for 15 minutes (5 sets): Tempo Back Squat x 5 reps @ 32X1 Metcon Metcon (AMRAP – Reps) “Fran on Repeat” Every minute, on the minute, for 5 minutes: 9 Thrusters (95/65 lbs) 9 Pull-UpsRx+ = “Fran on Repeat”Continue reading “08/21/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting High-Hang Snatch (3×2) Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 2 reps Followed by… Hang Snatch (3×2) Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 2 reps Followed by… 3-Position Snatch (3×1) 3-Position Snatch (high hang, mid-thigh, thenContinue reading “08/20/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) In teams of two, alternating complete rounds, perform 5 rounds EACH for time of: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-Ups *If you’re performing this without a partner, rest the same amount of time that it took you to perform the previousContinue reading “08/18/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Bench Press (5,3,2,3,8,8) Every 3 minutes, for 18 minutes (6 sets): Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – 3 reps @ 85-90% *Set 5 – 8 repsContinue reading “08/17/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Deadlift (10,10,10,8,6) Deadlift *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 10 reps @ 65% *Set 4 – 8 reps @ 75% *Set 5 – 6 reps @ 80% Rest 1 minute between sets. Don’tContinue reading “08/15/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Every 90 seconds, for 6 minutes (4 sets): Sotts Press x 3 reps (clean grip, pressing from the front-rack position in receiving) Followed by… Every 90 seconds, for 15 minutes (10 sets): Power Clean + Jerk + Hang Clean & Jerk *This is a complex, mustContinue reading “08/14/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon CFNC Baseline Interval Test (6 Rounds for time) Every 5 minutes, for 30 minutes (6 sets) for times: 10 Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wallballs (20/14 lbs to 10/9) *Please note times for EACH set. You will keep these times for future comparisons,Continue reading “08/13/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 15 Calories of Rowing 12 Deadlifts (135/95 lbs) 9 Hang Power Cleans (135/95 lbs) 6 Shoulder toContinue reading “08/11/2018”