Category Archives: WOD

Crossfit North Cloud – CrossFit I hope everyone gets a chance to come check out the “NCK Throwdown” today. We are excited to be holding such an awesome event in only the FIRST YEAR! It would not be possible without all of our amazing members/volunteers and coaches!

Crossfit North Cloud – CrossFit Metcon Choose one or the other! 5k Row (Time) Max Effort 5k Row 8K Bike (Time) Max Effort 5 Mile (8K) Bike

Crossfit North Cloud – CrossFit Metcon Metcon (7 Rounds for time) Every 5 minutes, for 35 minutes (7 sets) for times: Row 500 Meters 8 Strict Pull-Ups 12 Toes to Bar 16 Push-Ups*Note the time for EACH set. *If not able to complete with at least 30 seconds of rest each set, modify by reducingContinue reading “01/10/2016”

Crossfit North Cloud – CrossFit Weightlifting Single Arm Dumbell Press Four sets of: Single Arm Overhead Press x 8 reps each arm Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Lunges (95/65 lbs) 10 Burpees OverContinue reading “01/09/2018”

Crossfit North Cloud – CrossFit Weightlifting Power Clean (6 x 1.1.1) Every 2 minutes, for 12 minutes (6 sets): Power Clean x 1.1.1 (rest 10 seconds between singles) Metcon Metcon (Time) For time: 1000 Meter Row 50 American Kettlebell Swings (70/53)

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of: 10 Hang Squat Cleans (135/95 lbs) 10 Shoulder to Overhead (135/95 lbs) 10 Box Jumps (24”/20”)

Crossfit North Cloud – CrossFit Weightlifting Snatch + OH Squat (5 x 1 (building)) Every 2 minutes for 10 minutes (five sets) of: Snatch + 2 Overhead Squats Metcon NCK Throwdown 2018 – WOD #1 (Rx) (Time) WOD 1: For Time (13 Minute Time Cap) – “Space Cowboy” (Synchronized) Rx: 30/24 Cal. Assault Bike Buy-InContinue reading “01/05/2018”

Crossfit North Cloud – CrossFit Weightlifting Back Squat (5 X 5 Across) Five sets of: Back Squat x 5 reps (appr. 80 % of 1-RM) Rest 2 minutes between sets Metcon Metcon (Time) Three rounds for time of: 40 Double-Unders 30 Alternating Goblet Hold Reverse Lunges (with KBs/DBs) (55/35) 20 AbMat Situps

Crossfit North Cloud – CrossFit Weightlifting Clean and Jerk (3,2,1 x 3) Every 2 minutes, for 18 minutes (9 sets) Clean & Jerk *Sets 1, 4 & 7 = 3 reps *Sets 2, 5 & 8 = 2 reps *Sets 3, 6 & 9 = 1 rep **Sets 1,2,3 at the same weight. **Sets 4,5,6Continue reading “01/02/2018”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) In Teams of 3, complete for time: 100/80 Calorie Row 100 Dumbbell Snatches (55/35) 100 Bar Facing Burpees 100 Thrusters (115/75) 100 Barbell Facing Burpees 100 Dumbbell Snatches (55/35) 100/80 Calorie Row