Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Deadlift (Every 3:00 x 6) Every 3 minutes, for 18 minutes (6 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 5 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 4-5Continue reading “06/06/2018”

Crossfit North Cloud – CrossFit Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds: 20 sec Jumping Jacks 20 sec Plank hold 20 sec Squats Skill Work Metcon (No Measure) SKILL WORK: Heel Balance Drill: Standing with toes hanging off a plate, perform an Air Squat. **Try to keep toes off the ground! IncreaseContinue reading “06/06/2018”

Crossfit North Cloud – Power Athlete View Public Whiteboard Weightlifting Power Clean (5 x 5) Work up to a heavy 3 reps. You have 5 hard working sets. Gymnastics Weighted Pull-ups (3×5) Metcon Metcon (Time) For Time: DEADLIFT 10-8-6-4-2 SHIN HOPS 5-5-5-5-5 LATERAL PLYO SKIERS 30-30-30-30-30

Crossfit North Cloud – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) Every 2 minutes, for 12 minutes (2 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick/Low Ring Muscle Up Progression x 3-4 reps…OR Strict Ring Dips/Strict Banded Ring Dips) Station 2: Handstand Walk x 10Continue reading “06/05/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Barbell Warmup: Every 2 minutes, for 12 minutes (6 sets): Clean & Jerk x 2 rep Build over the course of the 12 sets to today’s working weight for the MetCon. Metcon 2008 CrossFit Games Finale (Time) For time: 30 Squat Clean &Continue reading “06/04/2018”

Crossfit North Cloud – Power Athlete View Public Whiteboard Speed Work Metcon (No Measure) SPRINT Rest as needed between sprints. I want eight 50 yard sprints. Conditioning is going up so lets see if you can hold your speed. 8 x 50 yards Weightlifting Front Squat (3 x 5) Push Press (3 x 7) MetconContinue reading “Hammer – Day 1”

Crossfit North Cloud – CrossFit Kids View Public Whiteboard Warm-up Warm-up (No Measure) 5 minute “Skill Run” Every minute, stop and complete a “skill” Skill Work Metcon (No Measure) Dumbbell Hang Cleans and Hang Squat Cleans Metcon Metcon (Time) 15-12-9-6-3 DB Hang Squat Cleans Wall Walks

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) “Row-meo & Juliet” In teams of two or three, complete the following for time: 300 Wallballs (20/14) 5000 Meter Row Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . two team membersContinue reading “06/02/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 12/8 Calories of Assault Bike Minute 2 – 8 Burpee Box Jump-Overs (24″/20″) Minute 3 – 12 Chest-to-Bar Pull-Ups Minute 4 – Front-Racked Alternating Reverse Lunges x 12Continue reading “06/01/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Metcon (No Measure) Every minute, for 10 minutes (10 sets): 2 Snatch Lift-Offs + SnatchBuild over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistentContinue reading “05/30/2018”