Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) In teams of 3, For Time: 60 Cal. Bike 63 Front Squats (115/75) 63 Burpee Box Jumps (24/20) 60 Cal. Bike 45 Front Squats (115/75) 45 Burpee Box Jumps (24/20) 60 Cal. Bike 27 Front Squats (115/75) 27 Burpee Box Jumps (24/20) 60 Cal.Continue reading “02/24/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Metcon Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possibleContinue reading “02/23/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (Time) Three rounds for time of: 10 Power Cleans (135/95 lbs) 50 Double-Unders Accessory Work Metcon (No Measure) Three sets of: Single-Leg KB Deadlift x 6 reps each leg @ 3011 Rest 60 seconds Barbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 secondsContinue reading “02/21/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Every 2 minutes, for 10 minutes (5 sets): Bench Press x 4-6 reps @ 20X1 Followed by… Every 3 minutes, for 6 minutes (2 sets): Bench Press x Max Reps @ 90% of today’s heaviest set Bench Press Bench Press (2 Sets for Max Reps) MetconContinue reading “02/20/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Metcon (No Measure) For the following sets, increase the loading on the barbell each set or between each movement, 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 minutesContinue reading “02/19/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) In teams of 4: Complete a 5 movement “Tabata” workout of: 1- Wallballs (20/14) 2 – T2B 3 – Assault Bike for Calories (divide by 8) 4 – Walking KB Lunges (53/35) 5 – Burpee Box Jump Overs (24/20)**SCORING** *Your score forContinue reading “02/17/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Shoulder Press (4×4) Every two minutes, for 8 minutes (4 sets) of: Strict Shoulder Press x 3-4 reps Push Press (4×4) Every two minutes, for 8 minutes (4 sets) of: Push Press x 3-4 reps Metcon Metcon (Time) For time: 40/30 Calories of Assault Bike 40Continue reading “02/16/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Midline Metcon (No Measure) Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps @ 2111 Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4Continue reading “02/14/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Back Squat (6,6,6) Every 3 Minutes, for 9 minutes: (3 sets) Back Squat x 6 reps Increase the weight you used last week by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your finalContinue reading “02/13/2018”

Crossfit North Cloud – CrossFit View Public Whiteboard Weightlifting Metcon (No Measure) For the following sets, 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 6 minutes (6 sets): High HangContinue reading “02/12/2018”