Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Hang Snatch (EMOM 10) Every minute, for 10 minutes (10 sets) of: Hang Snatch x 1 rep Suggested loading per set (by %): 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+ *May be Power or Squat Snatch Metcon Nancy (Time) 5 Rounds for timeContinue reading “07/16/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) “Rabbit’s Delight” Objective: Complete as many repetitions as you can, as quickly as you can. Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters.Continue reading “07/14/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Every 2 minutes, for 30 minutes (5 sets): Station 1 – 450/350 Meters of Rowing Station 2 – 100 -Foot Walking Lunges with DB/KB Farmer’s Carry (55/35) Station 3 – 20/15 Calories of Assault Bike (or 300 Meter Run)

Crossfit North Cloud – Power Athlete View Public Whiteboard Weightlifting Deadlift (Every :20 x 30) Every 20 seconds, for 10 minutes (30 reps) complete 1 deadlift. Metcon Metcon (Time) 6 Rounds for time: 8 DB Squat Cleans 8 Supine Ring Rows Rest :60 Between Rounds

Crossfit North Cloud – CrossFit Kids View Public Whiteboard Warm-up “Bring Sally Up – Burpees” Skill Work Jump Rope and Pushups Take 10-15 minutes to work on jump rope skill and correct push-up form/skill. *Split into two groups. Switch halfway through so that both get 5-7 minutes of jump rope and push-up work. Metcon MetconContinue reading “07/12/2018”

Crossfit North Cloud – Power Athlete View Public Whiteboard Warm-up This is to warmup the CNS for snatching: 5 times through: 3 Shin Hops 3 Consecutive Broad Jumps Weightlifting Snatch (Every 90 seconds x 6) Every 90 seconds, complete 3 Power Snatches. *Drop and reset between reps (5-10 seconds) Metcon Metcon (Time) Complete 6 RoundsContinue reading “07/11/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Front Squat (6 x 3 (Building)) Every 2 minutes, for 12 minutes (6 sets) of: Front Squat x 3 reps *Sets 1-2 – 75-80% *Sets 3-4 – 80-85% *Sets 5-6 – 85% + Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and repsContinue reading “07/11/2018”

Crossfit North Cloud – CrossFit Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 3 Forward rolls -> 50 ft Lunge steps -> 5 Burpees -> Agility Ladder Skill Work Squatting: Working in hips back and down, weight in the midfoot/heel, front rack/back rack/OH with a pvc (keeping Bar in “frontal plane”) Metcon MetconContinue reading “07/11/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Bench Press (E3MOM x 4) Every 3 minutes, for 12 minutes (4 sets): Bench Press x 6-8 reps @ 20X1 Metcon Metcon (3 Rounds for reps) Three sets for max reps: 90 seconds of each of the following… 9 Burpee Box Jump-Overs + Max Reps ofContinue reading “07/10/2018”

Crossfit North Cloud – Power Athlete View Public Whiteboard Weightlifting Close Grip Bench (6 x 3) Hands should be at shoulder width or slightly outside.Use approximately 80% of your most recent 3 rep max for 6×3. 60 seconds rest between sets. Metcon Metcon (Time) Complete, for time: Buy-In: 30 Calorie Assault Bike 5 Rounds forContinue reading “07/09/2018”