Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) Every 2 minutes, for 12 minutes (two sets of each): Station 1 – Accumulate 60 seconds in an L-Sit/L-Hang. Station 2 – Accumulate 60 seconds in a static handstand hold/static OH DB hold Station 3 – 8-12 Strict or Weighted Pullups/Pull-up Negatives MetconContinue reading “06/26/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Deadlift 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 reps @ 90% *SetContinue reading “06/25/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Accessory Work Metcon (No Measure) Three sets of: Dumbbell Bench Press x 10 reps @ 20X1 Rest 30 seconds Kettlbell Swings x 25 reps Rest 30 seconds Single-Arm Dumbbell Row x 10 reps each arm @ 2111 Rest 30 seconds Metcon Metcon (Time) Five sets of: 10Continue reading “06/23/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Total workout time is 35 Minutes, 15 on Part A, 5 minute rest, 15 on Part B. *Larger classes, start some pairs on A and some pairs on B. **Partners alternate full movements on both A and B. Metcon (AMRAP – Rounds and Reps) A. WithContinue reading “06/22/2017”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest*Rx is: Wallballs (20/14) SDHP/PP (75/55) Box Jumps (24/20) **Complete 1 minute (3x) of each movement forContinue reading “06/20/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Power Snatch (5 x 5) Every 3 minutes, for 15 minutes: Complete 5 touch and go Power Snatches. *Build across the sets to a Heavy 5-rep Power Snatch. Metcon Metcon (AMRAP – Rounds and Reps) Complete as many Rounds and Reps as possible in 6 minutesContinue reading “06/19/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Push Press (5 x 3-4) Five sets of: Push Press x 3-4 reps Build to today’s heavy 3-4 reps. Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating OverheadContinue reading “06/18/2018”

Crossfit North Cloud – CrossFit Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 minutes of: 1-down and back run 2-pushups 3-burpees 4-lunges 5-squats Skill Work Pullup Bar Work: Pullups Kipping Swings Toes-to-Bar Metcon Metcon (AMRAP – Rounds and Reps) 4 sets of: 2 minutes work/2 minutes of rest 5 Inchworm push ups 10 FrontContinue reading “06/18/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) With a partner, for 30 minutes, complete two minutes of work followed by one minute rest at each station: (2 sets of each) 1: SkiErg for Calories 2: Hang Squat Snatches (95/65) 3: Toes-to-Bar 4: Hang Squat Cleans (95/65) 5: Burpee BoxContinue reading “06/16/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Back Squat Every 2 minutes, for 10 minutes (5 sets) of: Back Squat x 4 reps *Sets 1-4 – 4 reps @ 80-88% *Set 5 – Max Reps @ 85% Back Squat (MAX reps) Metcon Metcon (3 Rounds for time) Every 8 minutes, for 24 minutesContinue reading “06/15/2018”