Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# RomWOD Metcon (No Measure) RomWOD for 5/1/2018

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Accessory Work Metcon (No Measure) Rest until relatively recovered, and then… Three sets of: Bulgarian Split Squats x 8 reps each leg @ Tempo Strict Handstand Push-Ups x 8-10 reps @ 2011 (if you aren’tContinue reading “04/30/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Accessory Work DB Walking Lunge (3 x 20) Three sets of: Dumbbell Walking Lunge x 20 steps @ 10X0 Rest 60 seconds Metcon Metcon (3 Rounds for reps) Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders (Double for Single-Unders) 10 KettlebellContinue reading “04/27/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Metcon (No Measure) 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 5 minutes: High Hang CleanContinue reading “04/25/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes: 8 Deadlifts (225/155 lbs) 8 Chest-to-Bar Pull-Ups Rest 4 minutes, and then… 8 Burpee Box Jump-Overs (24″/20″) 8Continue reading “04/28/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Gymnastics Metcon (No Measure) Every 90 seconds, for 3 sets of each: Station 1: Russian Step-Ups x 10 reps each leg (weighted OR un-weighted) Station 2: Handstand Hold (Accumulate 45-60 Seconds, or Static OH DB Hold) Station 3: Evil Wheels (8-12 Reps) Metcon (AMRAP – Reps)Continue reading “04/24/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Paused Front Squat (5×3 – Across) Every 2 minutes, for 10 minutes (5 sets) of: Pause Front Squat w/ 5 second pause in the bottom. *Do not lose tension at the bottom of the squat!* Metcon Metcon (AMRAP – Rounds and Reps) Four sets of 3-minuteContinue reading “04/23/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24″/20″) 7 Thrusters (115/75 lbs) 21 Double-Unders Rest until the running clock hits 20:00 minutes, and then… InContinue reading “04/21/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Push Jerk Every 2 minutes, for 16 minutes (8 sets): Push/Power Jerk *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84% *Set 4 – 2 reps @ 85% *Set 5 – 1Continue reading “04/20/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Paused Front Squat (32X1 Tempo) Every 2 minutes, for 10 minutes (5 sets) of: Pause Front Squat x 5 reps @ 32X1 Metcon Metcon (AMRAP – Rounds and Reps) Against a 4-minute running clock, perform as many rounds and reps as possible of: 5 Strict Pull-UpsContinue reading “04/18/2018”