Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) With a partner, complete for time: 35 Cal Bike 35 Cal Row 5 Rounds of “Cindy” 30 Cal Bike 30 Cal Row 4 Rounds of “Cindy” 25 Cal Bike 25 Cal Row 3 Rounds of “Cindy” 20 Cal Bike 20 Cal Row 2 RoundsContinue reading “04/07/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) “Gymnastic Skill Work” Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 90 Seconds of Bar or Ring Skill Work (i.e. 4-8 Reps of Bar or Ring Muscle-Ups/6-10 Reps of Linked Pullups or Linked C2B Pullups) Station 2 –Continue reading “04/03/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Push Press Every 2 minutes, for 16 minutes (8 sets): Push Press *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 @ 85-89% *Set 5 – 1Continue reading “04/04/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Deadlift (5,5,3,2,1,1,1,1) Every 90 seconds, for 12 minutes (8 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 5 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 rep @ 85% *Sets 5-8 – 1 rep @ 90%Continue reading “04/02/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon April Fools’ Folly – Event #3 (Rx) (Time) Chipper – 21 Minute Time Cap With a partner, complete for time: 1500m Row 40 Burpee over bar 60 Thrusters 65/95 8 Rope Climb 60 Thrusters 65/95 40 Burpee over bar 1500m Row April Fools’ Folly – EventContinue reading “03/31/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Take 10-12 minutes to work up to a weight that you will use in the workout, starting with an unloaded barbell. Example loading: Set 1 – 3x @#45 Set 2 – 3x @#75 Set 3 – 2x @#95 Set 4 – 2x @#105 Set 5 –Continue reading “03/30/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Bench Press (2-RM) Take 12 minutes to build to a 2-RM/Heavy 2 Rep. Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 12 minutes: 12 Deadlifts (225/155 lbs) 12 Single-Arm Dumbbell Push Press (50/35 lbs) 12 Ring Dips*DB PushContinue reading “03/28/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Back Squat (Wave Sets (5,3,1,5,3,1)) *Set 1 – 5 reps @ 75-80% of 1-RM *Set 2 – 3 reps @ 80-85% *Set 3 – 1 rep @ 85-90% *Set 4 – 5 reps @ 80-85% *Set 5 – 3 reps @ 85-90% *Set 6 – 1Continue reading “03/27/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Snatch (EMOM 10) Build over the course of the 10 sets to today’s heavy single. Metcon Metcon (Weight) Every minute, on the minute, for 10 minutes (5 sets of each): Minute 1 – 5 Hang Squat Snatches Minute 2 – 15 AbMat SitupsPick a weight forContinue reading “03/26/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) With a partner, 10 Rounds for time: 200 Meter Run 7 Clean and Jerks (135/95) 7 Barbell-Facing Burpees*Partners alternate movements