Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Back Squat (4×4 (Across)) Four sets of: Back Squat x 4 reps Rest 3 minutes Metcon Metcon (Time) For time: Run 400 Meters 40 Kettlebell Swings (53/35) 40 Single-Arm Kettlebell Thrusters (53/35 – 20 each side) 40 Kettlebell Swings Run 400 Meters

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups Time cap: 14 minutes

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) EMOM x 16 (4 Rounds): A) 7 Wallballs (20/14) + 3 Chest to Bar B) 15 Box Jumps (24/20) C) 7 Power Snatches (75/45) + 7 Overhead Squats (75/45) D) 15/12 Calorie RowRx+: EMOM x 16 (4 Rounds): A) 7 WallballsContinue reading “03/07/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) “Annie You Okay?” 100-80-60-40-20: Double Unders 50-40-30-20-10: AbMat Sit-Ups 10-8-6-4-2: Deadlift (225/155) Extra Credit RomWOD (18.2 Path)

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) Every 8 minutes, for 32 minutes (4 sets) for times: 20/15 Calories of Rowing 15 Thrusters (95/65 lbs) 15 Toes to Bar 20/15 Calories of Assault Bike*Note times for each set, and your score will be your SLOWEST round. **Example: Round 1: 3:35 RoundContinue reading “03/05/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3: AMRAP 25: 20/15 Calorie Row 7 Box Jumps (24/20) 7 Chest to Bar Pull-Ups Rower is always going.

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (53/35) 400 Meter Run/500 M. Row 100 Thrusters (45/35) 400 Meter Run/500 M. Row 100 Pull-Ups 400 Meter Run/500 M. Row 100 Thrusters 400 Meter Run/500 M. RowContinue reading “03/02/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) 4 Rounds: (20 Minutes) 1:00: Row for Calories 1:00: Russian KB Swings (53/35) 1:00: Wallballs 1:00: Single Arm KB Push Press (53/35) 1:00: Rest

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Deadlift Six sets of: Deadlift x 3 reps @ 75% of 1-RM Deadlift (let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift) **Rest between sets** Metcon Metcon (Time) Complete rounds of 21,Continue reading “02/27/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) Complete as many reps/calories as possible at each of the 5 following 4-minute stations: Eight rounds of: 20 seconds of Air Squats Rest 10 seconds Rest 2 minutes, and when the running clock reaches 6:00… Eight rounds of: 20 seconds ofContinue reading “02/26/2018”