Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) “Light Fran Sandwich” For time: 1000 Meter Row immediately followed by… Rounds of 21, 15 and 9 reps of: Thrusters (65/45 lbs) Pull-Ups immediately followed by… 800 Meter Run*Weight is light! This should be a chance to go unbroken on the thrusters and moveContinue reading “07/09/2018”

Crossfit North Cloud – CrossFit Kids View Public Whiteboard Warm-up 10 V Ups—> Spiderman Stretch 25′ 10 single Kettle Bell Swings—> Inch Worm 25′ 10 Tuck Jumps—> Crab Walk 25′ 10 Squats—> Broad Jump 25′ Skill Work SKILL: Power Cleans (with dumbbells and Barbell) Work on: setup/pull/pressure in heels/catching in quarter squat…etc. Metcon Metcon (Time)Continue reading “07/09/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Get A Grip (Time) “Get A Grip” Teams of two must complete 100 repetitions of the following complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk The weight (95lbs for men, 65 lbs for women) cannot come to rest onContinue reading “07/07/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Accessory Work Metcon (No Measure) Every 60 seconds, for 12 minutes (3 sets of each): Station 1 – Single KB Single-Leg Deadlifts x 10 reps @ 3011 (Left Leg) Station 2 – Single KB Single-Leg Deadlifts x 10 reps @ 3011 (Right Leg) Station 3 – BarbellContinue reading “07/06/2018”

Crossfit North Cloud – Power Athlete View Public Whiteboard Metcon 1776 (Time) Complete 4 RFT of: 289 M. Run 50 Squats 40 Push Press (45/35) 30 Box Jumps (24/20) 20 Pushups 10 OH Lunges (45/25) 5 Burpees

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Push Press (E2MOM x 6) Every 2 minutes, for 12 minutes (6 sets): Complete 3 Reps of Push Press at 70 – 80% of your 1-RM. **Weight is ACROSS** Metcon Metcon (3 Rounds for reps) Against a 4-minute running clock, complete as many reps as possibleContinue reading “07/03/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Hang Clean + Clean (EMOM 10) (athlete will execute one clean from the hang position, and then one from the floor)Every minute, for 10 minutes (10 sets): Hang Clean + Clean Build over the course of the 10 sets to today’s heavy complex. Metcon Metcon (Weight)Continue reading “07/02/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon 1776 (Time) Complete 4 RFT of: 289 M. Run 50 Squats 40 Push Press (45/35) 30 Box Jumps (24/20) 20 Pushups 10 OH Lunges (45/25) 5 Burpees

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Thrusters (155/105) 6 Bar Facing Burpees over the Bar 9 Toes-To-Bar 12 Russian Kettlebell Swings (70/53) 15 Calorie Assault BikePartnerContinue reading “06/29/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Front Squat Every 2 minutes, for 12 minutes (6 sets) of: Front Squat x 4 reps @ 80% of 1-RM. Metcon Metcon (Time) Complete for time: 500 M. Row 40 Box Jump Overs (24/20) 30 Power Cleans (95/65) 20 Pullups 10 Front Rack Walking Lunges (95/65)