Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting The load should built throughout the 18 minutes of this session, from approximately 65-85%. High-Hang Snatch (1×2) Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 2 reps Immediately followed by… Hang Snatch (1×2) Every 2 minutes, for 6 minutes (3 sets): HangContinue reading “08/10/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Back Squat (4 x 8) Every 4 minutes, for 16 minutes (4 sets): Back Squat x 8 reps Goal is to make all four sets heavy. The first set should be achievable; by the second set the 7th and 8th reps should be a grind; inContinue reading “08/08/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Shoulder Press (Heavy 2 Rep) Every 2 minutes, for 12 minutes (6 sets): Strict Press *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 75% *Sets 3-4 – 2 reps @ 80-83% *Sets 5-6 – 2 reps @ 85-88% Metcon Metcon (AMRAPContinue reading “08/07/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″RX BOX JUMPS ARE: (24/20) Accessory Work Metcon (No Measure) Three sets of: Posted Single-Leg Deadlifts x 8-10 reps each @ 3011 Rest 60 seconds Barbell Glute Bridges x 6-8 reps @Continue reading “08/06/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) In teams of two, complete against a 35 minute running clock… A. In 15 minutes, complete the following: Run 1000 Meters immediately followed by as many rounds and reps as possible of: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats RestContinue reading “08/04/2018”

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 @ 70% *Set 5 – 6 reps @ 80% Rest 2-3 minutes between sets. MetconContinue reading “08/03/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (2-RM) Every 2 minutes, for 14 minutes (7 sets): (Power Clean + Jerk) x 2 reps Build over the sets to establish a 2-RM power clean & jerk. Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possibleContinue reading “08/01/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Front Squat (1-RM) Take 12 minutes to build to today’s 1-RM Front Squat Metcon Metcon (Time) Three rounds for time of: Run 400 Meters 8 Front Squats (185/125)

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Bench Press (5 x 3) Every 2 minutes, for 10 minutes (5 sets): Bench Press x 3 reps Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3. Metcon Metcon (3 Rounds for time) Every 6 minutes, forContinue reading “07/30/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 20 Deadlifts (10 each – 225/155 lbs) 30 Pushups (15 each)Partners must run together, and may only start deadlifts once both members are back at the barbell.