Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Paused Front Squat (Heavy 1-Rep) Every 2 minutes, for 12 minutes (6 sets) of: Pause Front Squat x 1 rep @ 5 second pause Build over the course of the 6 sets to today’s 1-RM Pause Front Squat. Metcon Metcon (AMRAP – Reps) Four sets forContinue reading “05/29/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) First: Walk: 5 minutes Second: Perform 3 rounds of: Jog :30 seconds 10 Hip Swings Front/Back (each leg) 10 Hip Swings Side to Side 10 Air Squats Third: Perform 1 round of: 10 Straight arm banded pull down 5 Strict Pullups + 1Continue reading “Memorial Day: Murph”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) In Teams of 3, For Time: 100 Deadlifts (115/85) 400 Meter Sandbag Run 80 Hang Power Cleans (115/85) 400 Meter Sandbag Run 60 Front Squats (115/85) 400 Meter Sandbag Run 40 Push Jerks (115/85) 400 Meter Sandbag Run 20 Clusters (115/85)**24 Minute Time Cap**

Crossfit North Cloud – CrossFit View Public Whiteboard Accessory Work Metcon (AMRAP – Reps) Deadlift x 15 reps @ 2011 Rest :20 seconds Handstand Push-Ups x Max Reps (unbroken) Rest 2 minutes Deadlift x 10 reps @ 2011 Rest :20 seconds Handstand Push-Ups x Max Reps (unbroken) Rest 2 minutes Deadlift x 5 reps @Continue reading “05/25/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Back Squat (1 x Max Reps) Every 3 minutes, for 15 minutes (5 sets) of: Back Squat x 4 reps *Sets 1-4 – 4 reps @ 78-85% *Set 5 – Max Reps @ 80% Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds andContinue reading “05/23/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Accessory Work Metcon (No Measure) Five sets of: Bench Press x 4 reps @ 20X1 Rest 90 seconds Ab-Wheel Roll-Outs x 6-8 reps @ 3020 Rest 90 seconds Metcon Metcon (Time) Three rounds for time of: 400 Meter Run 20 Toes to Bar 20 Ring Dips

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (Every 2:00 x 8) Every 2 minutes, for 16 minutes (8 sets): Power Clean + Power Jerk Build over the course of the 8 sets to today’s heavy. Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) In teams of four, complete as many rounds as possible in 24 minutes of: (1) 15 Burpees (2) 20 Wallballs (3) 25 Anchored Sit-Ups (4) Rest Station (DB OH Hold) (25/15)Teams must rotate stations as a team, with only oneContinue reading “05/19/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Paused Front Squat Every 2 minutes, for 12 minutes (6 sets) of: Pause Front Squat x 2 reps @ 32X1 Build over the course of the 6 sets to today’s heavy double. Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps asContinue reading “05/18/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Snatch (1.1.1 x 5) Every 3 minutes, for 15 minutes (5 sets): Snatch x 1.1.1 (rest 7-10 seconds between singles) Metcon Metcon (AMRAP – Reps) Two sets for max reps/calories of: 2 Minutes of Assault Bike Rest :30 seconds 2 Minutes of Single-Arm Dumbbell Clean &Continue reading “05/16/2018”