Category Archives: WOD

Crossfit North Cloud – CrossFit Metcon Metcon (Time) For time: Buy-In: 50/40 Cal. Bike followed by… Five rounds of: 9 Front Squats (135/85) 12 Pullups followed by… Cash Out: 1000 M. RowRx+ = 9 Front Squat @ #155/#105 12 C2B Pullups

Crossfit North Cloud – CrossFit Weightlifting Back Squat Five sets of: Back Squat @ 30X0 tempo Rest 2-3 minutes after all sets above 75% of 1-RM For the back squat, perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RMContinue reading “12/27/2017”

Crossfit North Cloud – CrossFit Weightlifting Deadlift Deadlift x 3 reps (with perfect posture and mechanics) @ 20X0 TEMPO * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4Continue reading “12/26/2017”

Crossfit North Cloud – CrossFit Metcon 12 Days of CrossFit (Time) “12 Days of CrossFit” 1 Squat Snatch (135/95#) 2 Box Jumps (30/24″) 3 Push Presses (135/95#) 4 Toes-to-Bar 5 Hang Power Cleans (135/95#) 6 Hand-Release Push-ups 7 Deadlifts (135/95#) 8 AbMat Sit-ups 9 American KB Swings (70/53#) 10 Lunges (10 EACH side) 11 WallballsContinue reading “A CrossFit Christmas!”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) In teams of 3: A. 1800 M. Row (switching every 200 M.) Metcon (3 Rounds for reps) B. In teams of 3, AMRAP 18 (3 Rounds): 90 Sec. Max Calorie Bike 30 Sec. Rest 90 Sec. Max Reps Man-Makers (55/35) 30 Sec. Rest 90 Sec. Max RepsToes-to-BarContinue reading “12/22/2017”

Crossfit North Cloud – CrossFit Weightlifting Every 1:30 x 5 Sets: Hang Power Snatch Overhead Squat Hang Squat Snatch then 3 minutes for: 1 set of 10 Overhead Squats Overhead Squat Hang Snatch Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14: 21/18 Calorie Row 15 Pull-Ups 12 Burpee Box Jump Overs (24/20) 9 CleanContinue reading “12/20/2017”

Crossfit North Cloud – CrossFit Weightlifting Clean (1.1.1 x 6) Every 90 Seconds, for six sets (9 minutes): Clean x 1.1.1 (rest 10 seconds between singles, can be Squat or Power Clean) **Build to a heavy set of 3 singles** Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, partners alternate complete roundsContinue reading “12/19/2017”

Crossfit North Cloud – CrossFit Weightlifting Four Sets of: Shoulder (Strict) Press x 4-6 reps Rest 90 seconds Weighted Pull-Up x 4-6 reps Rest 90 seconds **You should start out completing 6 reps, and building to what will most likely be a heavy 4 rep. **Weighted Pullup modification: strict, strict banded, negatives, banded negatives. ShoulderContinue reading “12/18/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) In teams of two, alternate tasks to complete 5 sets each of: 7 Deadlifts (225/155 lbs) 14 Chest-to-Bar Pull-Ups 400 Meter Run or 24/20 Cal. Assault BikePartner A will perform 7 deadlifts, Partner B performs 14 pull-ups, Partner A runs 400 meters, Partner B then performs deadlifts,Continue reading “12/16/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (4 Rounds for reps) Against a 4-minute running clock, perform the following: Run 400 Meters/Row 500M Max KB Swings (53/35) Rest 2 Minutes… Against a 4-minute running clock, perform the following: Run 400 Meters/Row 500M Max Snatches (95/65) Rest 2 Minutes… Against a 4-minute running clock, perform theContinue reading “12/15/2017”