Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) Complete as many rounds and reps as possible in 8 minutes of: 5 Strict Handstand Push-Ups 10 Thrusters (95/65 lbs) 200 Meter Run Rest 8 minutes, and then… Complete as many rounds and reps as possible in 8 minutes of: 40Continue reading “05/15/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Deadlift (Every 2:00 x 8) Every 2 minutes, for 16 minutes (8 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85 *Set 5 – 1Continue reading “05/14/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Cal. Assault Bike 40 Kettlebell Swings (53/35) 30 Wall Ball Shots (20/14) 20 Box Jumps (24″/20″) 10 Toes to Bar*PartnersContinue reading “05/12/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Triple 3 (Time) “Triple 3” For time: 3,000-m row 300 double-unders 3-mile run Time cap: 49 minutes*With a partner, complete for time. *Only one person working at a time. *600 Single-Unders if doing SU.

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. Every Minute on the Minute, for 6 minutes (6 sets): High Hang Clean xContinue reading “05/09/2018”

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 6 reps *Sets 1-4 – 6 reps @ 75-82% *Set 5 – Max Reps @ 80% Back Squat Metcon Metcon (AMRAP – Rounds and Reps) Complete as manyContinue reading “05/08/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Every 2 minutes, for 10 minutes (5 sets): Strict Shoulder Press x 1 rep Suggested loads per set (by %): 80, 85, 90, 95, 95+ Once you have found your 1-RM, then perform the following: Every 3 minute, for 6 minutes (2 sets): Push Press xContinue reading “05/07/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Seated Strict Press (6 x 3) Sit on a bench or box without back support and press the barbell from shoulder to overheadComplete six sets of 3 seated Barbell Strict Press, building over the course of the 6 sets to a 3-RM. Metcon Metcon (Time) InContinue reading “05/04/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Deadlift (Heavy 5-Rep) 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 – 1 rep @Continue reading “05/03/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Hang Snatch + Snatch (Build over 8 sets) Every 2 minutes, for 16 minutes (8 sets): Hang Snatch + Snatch Build over the course of the eight sets. Metcon Metcon (Time) Five rounds for time of: 20 Wall Ball Shots (20/14 lbs to 10′/9′) 5 SquatContinue reading “05/02/2018”