Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Front Squat (5 x 2) Every 3 minutes, for 15 minutes (5 sets) of: Front Squat x 2 reps *Set 1 – 75% *Set 2 – 80% *Set 3 – 85% *Set 4 – 87-90% *Set 5 – 90% or more Metcon Ensley Marie (Time) 7Continue reading “07/27/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Complete all four sets of strict press and go immediately into the four sets of push press. Go as heavy as possible! Shoulder Press (4 x 4) Every two minutes, for 8 minutes (4 sets) of: Strict Shoulder Press x 3-4 reps Push Press (4 xContinue reading “07/25/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Overhead Squat (6 x 3) Six sets of: Overhead Squats x 3 reps Rest 2 minutes Start around 70% of your 1-RM and build in load over the course of the 6 sets. Metcon Metcon (Time) For time: Row 1000 Meters 20 Squat Snatches (135/95 lbs)

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 80 Double-Unders 40 Russian Kettlebell Swings (53/35) 20 Ring Dips 10 Bar Muscle-Ups 800 Meter Run 10 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings (53/35) 80 Double-Unders Extra Credit Every minute, on the minute, for 12 minutes (3 sets ofContinue reading “07/23/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 80 Cal. Bike 80 Walking Lunges with Kettlebell Farmer’s Carry 400 Meter KB Farmer’s Carry (walkContinue reading “07/21/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Push Press (2-RM) Take 10 minutes to build to today’s 2-RM Push Press Metcon Metcon (3 Rounds for reps) Complete as many rounds and reps as possible 3 minutes of: 5 Strict Pull-Ups 10 Russian Kettlebell Swings (53/35) 15 Push-Ups Rest 3 minutes, and repeat forContinue reading “07/20/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – 20 Double-Unders + 10 Deadlifts (275/185) Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing Station 3 – 12 Burpee Box Jump-Overs (24″/20″) StationContinue reading “07/18/2018”

Crossfit North Cloud – CrossFit Kids View Public Whiteboard Warm-up 1 minute at each station, two times through: 1-Rowing for Calories 2-AbMat Situps 3-Pushups 4-One Legged Squats Skill Work Take 10 minutes to work on OH Press and Deadlifts: *Split into two groups. Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds andContinue reading “07/17/2018”

Crossfit North Cloud – Power Athlete View Public Whiteboard Warm-up Warm-up (No Measure) Warm up with 15 minutes of jumping rope, walking, Assault Bike, Ski Erg or anything that involves some basic movement that can aid in raising your core temperature. The goal is simple, get the body ready for the corrective work, so getContinue reading “07/17/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Deadlift (Heavy 3-5 Rep) Every 2 minutes, for 12 minutes (6 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 2 repsContinue reading “07/17/2018”