Category Archives: WOD

Crossfit North Cloud – CrossFit Kids View Public Whiteboard Warm-up Warm-up (No Measure) “Freeze” The class runs in a circle around the trainer. At the call of “freeze” any athletes that take any extra steps must complete the penalty decided by the trainer. Skill Work Take 10 minutes to work on Snatch (Power and Squat)Continue reading “06/14/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Snatch (10 x 1.1) Every 90 seconds, for 15 minutes (10 sets): Snatch x 1.1 (rest no more than 10 seconds between singles) Build over the course of the 10 sets. Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possibleContinue reading “06/13/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) Against a two-minute running clock, complete: 3 Hang Cleans 6 Shoulder to Overhead 9 Front Squats Max Reps of Burpees over the Bar in remaining time. *Rest 2 minutes between sets, and complete a total of five sets. **Rx loading =Continue reading “06/12/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon CFNC Baseline Interval Test (6 Rounds for time) Every 5 minutes, for 30 minutes (6 sets) for times: 10 Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wallballs (20/14 lbs to 10/9) *Please note times for EACH set. You will keep these times for future comparisons,Continue reading “06/11/2018”

Crossfit North Cloud – Power Athlete View Public Whiteboard Metcon Metcon (Time) 12-9-6-3 Single-Arm DB Power Snatch DB Box Step-Overs (20″ Box) Weightlifting Deadlift (5-RM then, 5×5) Build to a heavy 5 Rep, then…. I want you to pull 5×5 @ 80% of 5 RM. Keep 90 second rest periods. Single Arm Dumbbell Row (10,10,8,8,8)Continue reading “Hammer – Day 05”

Crossfit North Cloud – CrossFit Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 25 ft. Barrel Rolls -> 50 ft. Lunge walk -> 25 ft. Roving plank -> 50 ft. Bear Crawl -> Skill Work Metcon (No Measure) Thrusters! Every minute, for 6 minutes: 5 thrusters (DB or Bar) Metcon Metcon (AMRAP –Continue reading “06/11/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) A. In teams of three, complete as many rounds as possible in 15 minutes of: 3 Power Cleans (135/95 lbs) 6 Burpee Box Jump-Overs (24″/20″) Rest exactly five minutes, and then: B. In teams of three, complete as many rounds asContinue reading “06/09/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Accessory Work Metcon (No Measure) Two sets of: Bulgarian Split Squats x 20 reps each leg @ 1010 *Rest 60 seconds after each leg Single-Arm Dumbbell Row x 8 reps @ 2110 *Rest 60 seconds after each arm Single Arm Dumbbell Row Metcon Fran (Time) 21-15-9 Thrusters,Continue reading “06/08/2018”

Crossfit North Cloud – CrossFit Kids View Public Whiteboard Warm-up Warm-up (No Measure) 10 Plank-Ups —> 40′ Walking Lunge 10 Squats —> 40′ Bear Crawl 10 Hand Release Pushups —> 40′ Single Leg Hop (Left) 10 Box Jumps —> 40′ Single Leg Hop (Right) Skill Work Metcon (No Measure) Dumbbell Snatch Metcon Metcon (Time) 5Continue reading “06/07/2018”

Crossfit North Cloud – Power Athlete View Public Whiteboard Skill Work Metcon (No Measure) SINGLE LEG SQUAT “Pistol” 4 sets of 14 reps *Done as 7 left and 7 right Weightlifting Bench Press (3×7) Work up to a 7 rep max. *3 hard working sets. Metcon Metcon (AMRAP – Rounds and Reps) Complete as manyContinue reading “Hammer – Day 3”