Category Archives: WOD

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Handstand Push-Ups 6 Pull-Ups 9 Toes-to-Bar 12 Russian Kettlebell Swings (70/53) 15 Calories of Rowing*Rx + = 3 Strict Handstand Push-Ups 6 StrictContinue reading “02/10/2018”

Crossfit North Cloud – CrossFit Weightlifting Deadlift (3-RM) Take 15-20 Minutes to build to today’s heavy 3 Rep Deadlift. *Start very light and build up over the course of 7-8 sets. *Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately! Metcon CrossFit Games Open 13.2Continue reading “02/09/2018”

Crossfit North Cloud – CrossFit Weightlifting Back Squat (4×8) Four sets of: Back Squat x 8 reps Rest 2 minutes Choose the same weights you used last week (Monday). * If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult. Metcon MetconContinue reading “02/07/2018”

Crossfit North Cloud – CrossFit Midline Metcon (No Measure) Every minute, on the minute, for 10 minutes (2 sets of each): Minute 1 – Strict Ring Pull-Ups or Ring Rows x 6-8 reps Minute 2 – Prone Plank x 40 seconds Minute 3 – Dumbbell Rows x 6-8 reps @ 2111 (Left Arm) Minute 4Continue reading “02/06/2018”

Crossfit North Cloud – CrossFit Weightlifting Hang Snatch + Snatch (6×1) Every 90 seconds, for 9 minutes (6 sets): Hang Snatch + Full Snatch *Can be squat or power. *Build over the course of the six sets, record heaviest set. Metcon Metcon (Time) Four Rounds for time of: 20 Wall Ball Shots (20/14) 5 SquatContinue reading “02/05/2018”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) In teams of two, complete five total rounds for time of: Row 700 Meters (350 each) 20 Deadlifts (10 each – 225/155 lbs) 30 Pull-Ups (15 each)*Use the same rower *Use the same bar, if possible. *Sub banded or ring rows if needed for PU’s.

Crossfit North Cloud – CrossFit Weightlifting Bench Press (5 X 3) Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3 reps Suggested loads per set (by 1-RM %): 70, 75, 80, 85, 90+ Metcon Metcon (Time) Five rounds for time of: 15/10 Cal. Assault Bike or 20/15 Cal. Row 20 Alternating Single-ArmContinue reading “02/02/2018”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) In teams of two, with only one partner working at a time, alternate complete rounds of 50 to complete 3 rounds EACH for time of: 50 Wallballs (20/14 lbs) Accessory Work Metcon (No Measure) Three each of: (with a partner) Bulgarian Split Squats x 8 reps eachContinue reading “01/31/2018”

Crossfit North Cloud – CrossFit Metcon Metcon (No Measure) 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 cleans from the floor. Every minute, on the minute, for 5 minutes: High Hang Clean x 1 repContinue reading “01/30/2018”

Crossfit North Cloud – CrossFit Weightlifting Back Squat (3 X 8 (Across)) Three sets of: Back Squat x 8 reps Rest 2 Minutes Select a weight that will make your final 2 reps of each set extremely difficult. Metcon Metcon (Time) For time: 400 M. Run/500 M. Row/30 Cal. Bike 40 Box Jumps (24″/20″) 40Continue reading “01/29/2018”