Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-upsContinue reading “03/23/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16: 18/15 Calorie Row 15 Sumo Deadlift High Pulls (75/45) 12 Burpee Box Jumps (24/20) 9 Pull-upsRx+: AMRAP 16: 18/15 Calorie Row 15 Sumo Deadlift High Pulls (95/65) 12 Burpee Box Jumps (24/20) 9 Chest to Bar Pull-ups RomWODContinue reading “03/21/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Paused Front Squat (Heavy 1-Rep) ***3 Second Pause in Bottom **Build to a heavy 1-rep in 12 minutes *Number of sets will vary, do two sets of 2 or 3 and then singles Keys: -Do not lose tension -Don’t round back -Keep your chest tall -DoContinue reading “03/20/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Shoulder Press (4×3 then 3×1) Loads per set (by %): 1. 75 (3) 2. 80 (3) 3. 85 (3) 4. 90 (3) 5. 95 (1) 6. 100 (1) 7. 100+ (1) *Record your heaviest single Metcon Metcon (2 Rounds for reps) Complete as many rounds andContinue reading “03/19/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 -20 min Amrap- Partner 1: 2 rds of ” Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Partner 2: Max Cal. Assault Bike * When Partner 1 completes 2 rds then they switch and PartnerContinue reading “03/17/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Dissecting Kelly (AMRAP – Rounds and Reps) In teams of two: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (10/9)*Team members alternate tasks, with only one member working at any time. Thus, Partner A will run 400 Meters, Partner B will perform 30 Box Jumps,Continue reading “03/16/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) Every Minute on the Minute x 16 (4 Rounds): 1st: 12/9 Calorie Bike or Row 2nd: 7 Deadlifts (185/105) + 7 Hand Release Pushups 3rd: 12/9 Calorie Bike or Row 4th: 10 Pull-UpsRx+: Every Minute on the Minute x 16 (4Continue reading “03/14/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting 3-Position Clean (1 x Every 90 (building)) 3-Position Clean (high hang, mid-thigh, and then from the floor) OR (high-hang, hang, 2″ below knee)Every 90 seconds for 12 minutes, complete 1 Rep of the 3-position Clean complex. *Build to today’s Heavy. Metcon Metcon (AMRAP – Rounds andContinue reading “03/13/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) EMOM 6: Odd Minutes – :30 of T2B/HLR/V-Ups Even Minutes – :30 of Farmer’s Hold Reverse Lunges Metcon Metcon (Time) 5 Rounds for Time: 20/15 Calorie Row 5 Squat Cleans (155/105)

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3: AMRAP 30: 80/60 Calorie Assault Bike 75 Wallballs 20/14 50 Power Cleans 115/85