Category Archives: WOD

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 snatches from the floor. Every minute on the minute, for 6 minutes (6 sets): High Hang Snatch xContinue reading “04/17/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for time) Every 8 minutes, for 40 minutes (5 sets), for times: 60 Double-Unders 15 Push Presses (115/75 lbs) 15 Back Squats (115/75 lbs) 20/15 Calorie Bike*Back Squats cannot come from the rack. *Larger classes, start groups on the 2:00 marks for AssaultContinue reading “04/16/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) In teams of two OR three, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 1000 Meter Row 100 Kettlebell Deadlifts (53/35) 100 Meter Kettlebell Farmer’s Carry (53/35) 100Continue reading “04/14/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for time) Every 8 minutes, for 40 minutes (5 sets) for times: Row 500/450 Meters 15 Burpee Box Jump-Overs (24″/20″) Run 400 Meters*Modify the run/row so that you are getting approximately 90 seconds of rest per round.

Crossfit North Cloud – MisFit View Public Whiteboard Warm-up Metcon (No Measure) 10 Minute Steady Bike then…Floss Ankles and Quads Weightlifting Back Squat (5×3 @ 80%) Metcon Metcon (Time) 4 Rounds: Bike 1k 15 Toes to Bar 15 Kettlebell Swings 70/53lbs Gymnastics Metcon (Time) Chest to Bar Pull Ups 3×9 5×6 7×3 100′ Shuttle RunContinue reading “04/11/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Power Clean (Every :90 x 10) Every 90 seconds, for 15 minutes (10 sets): Power Clean x 1 rep Build over the course of the 10 sets to today’s heavy. Metcon You have two options for your MetCon today, pick one! If you have Bar Muscle-Ups,Continue reading “04/11/2018”

Crossfit North Cloud – MisFit View Public Whiteboard Warm-up Metcon (Time) 2K Row Weightlifting Deadlift (4×4) Zero Bounce Deadlift 4×4 @70-80% of 1RM Metcon Metcon (Time) 4 Rounds: 40/24 Calories on Bike Run 800m Rest 2:00 Gymnastics Metcon (Time) For Time: 25 Ring Muscle Ups Rest 3:00 20 Ring Muscle Ups Rest 3:00 15 RingContinue reading “04/09/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Bench Press (5 x 5) Every 3 minutes, for 15 minutes (5 sets): Bench Press x 5 reps *Build to a heavy 5-rep (not necessarily max) **All sets should be heavy-ish, don’t start light and make big jumps. Metcon Metcon (AMRAP – Rounds and Reps) InContinue reading “04/09/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Front Squat Every 90 seconds, for 12 minutes (8 sets): *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @Continue reading “04/10/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) For 28 Minutes (4 minutes work/4 minutes rest) 4 rounds: AMRAP 4: 15 Calorie Assault Bike 15 Toes to Bar 15 Hang Cleans (95/65) rest 4 minutes AMRAP 4: 12 Calorie Assault Bike 12 Toes to Bar 12 Hang Cleans (115/75)Continue reading “04/06/2018”