Category Archives: WOD

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) With a partner: AMRAP 20: 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Cleans (135/85) 20 Jerks (135/85) 10 Snatches (135/85) 10 Bar Muscle-ups *If you are unable toContinue reading “Bergeron “Open Test””

Crossfit North Cloud – CrossFit Metcon Metcon (4 Rounds for reps) “Tabata” Complete Eight Sets each of: “20 seconds of work, 10 seconds of rest” for each of the following exercises: 1. Tabata Burpees over the Bar 2. Tabata Front Squats (95/65) 3. Tabata Assault Bike Calories 4. Tabata DB Snatches (55/35) **Complete all 8Continue reading “01/26/2018”

Crossfit North Cloud – CrossFit Metcon Metcon (4 Rounds for time) Every 7 minutes for 28 minutes (4 Rounds): With a partner, alternating as desired: 42 Cal. Row 30 Power Cleans (115/75) 18 Pull-ups*Power Clean weight is slightly less than normal MetCon Power Clean weight. *You should be completing the “round” with a minimum ofContinue reading “01/24/2018”

Crossfit North Cloud – CrossFit Metcon Metcon (3 Rounds for reps) In teams of 3, complete 3 rounds for reps of: AMRAP 4: 20/15 Cal. Row DB Thrusters (55/35) Burpee Box Jump Overs (24/20) Rest 4 minutes…*Partners rotate when the partner on the rower finishes the 20/15 Calorie row. *Score is total reps/calories for eachContinue reading “01/23/2018”

Crossfit North Cloud – CrossFit Metcon 10-Station Team (AMRAP – Reps) “10-Station Team” (30 Minutes) In teams of two complete these 10 stations for AMRAP: 1. Assault Bike for Max. Calories 2. Push Press (95/65) 3. Toes-to-Bar/K2E/HLR 4. Goblet Squats (53/35) 5. Russian KB Swings (53/35) 6. Double-Unders/SU/JJ 7. Push-Ups 8. Wallballs (20/14) 9. AbMatContinue reading “Friend Week Day 1”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) Teams of two will complete three rounds each (total of 6 rounds per team) of: 10 Lateral Box Jump-Overs (24″/20″) 15 Power Snatch (95/65 lbs) 20 Toes to Bar While one partner works through the round, the other must hold two dumbbells fully extended overhead. If theContinue reading “01/20/2018”

Crossfit North Cloud – CrossFit Weightlifting Overhead Squat (1-Rep) Take 15 minutes to establish a 1-RM Overhead Squat. **Two warmup sets 0f 5-8 with PVC/Unloaded barbell before you begin adding weight.** Metcon Metcon (2 Rounds for reps) Two sets for max reps, each against a 4-minute running clock, of: 500/400 Meter Row 15 Thrusters (95/65Continue reading “01/19/2018”

Crossfit North Cloud – CrossFit Gymnastics Metcon (No Measure) Four sets, Every 90 Seconds, alternating between: Front Racked Alternating Reverse Lunges x 20 reps Weighted Pull-Ups x 5 reps Front Rack Lunge (4 x 20) Weighted Pull-ups (4 x 5) Metcon Metcon (Time) For time: 40 Wall Ball Shots (#20 to 10′/#14 to 9′) 20Continue reading “01/17/2018”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) For time: 400 M. Run/500 M. Row or 30/24 Cal. Bike 15 Ground to Overhead (135/95 lbs) 30 Push-Ups 400 M. Run/500 M. Row or 30/24 Cal. Bike 10 Ground to Overhead 20 Push-Ups 400 M. Run/500 M. Row or 30/24 Cal. Bike 5 Ground to OverheadContinue reading “01/16/2018”

Crossfit North Cloud – CrossFit Weightlifting Split Jerk (Heavy 1-Rep) Take 15 Minutes to build to a heavy 1 – Rep Split Jerk (from the rack) Metcon Metcon (3 Rounds for reps) For Max Reps: 3 Minutes of Assault Bike or Rowing for Calories Rest 60 seconds 3 Minutes of Dumbbell Box Step-Overs (20″, 55/35Continue reading “01/15/2018”