Category Archives: WOD

Crossfit North Cloud – CrossFit Metcon Metcon (3 Rounds for reps) In teams of two, with only one teammate working at any time, complete three sets for max reps of: 3 Minutes of Shoulder to Overhead (95/65 lbs) Rest 1 Minutes 3 Minutes of Front Squats (95/65 lbs) Rest 1 Minutes 3 Minutes of BurpeeContinue reading “12/13/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) Complete for time: 50 Thrusters (45/35) 40 Kettlebell Swings (53/35) 30 Burpees 20 Pull-Ups 10 DB Man-Makers (55/35) 20 Pull-Ups 30 Burpees 40 Kettlebell Swings 50 Thrusters

Crossfit North Cloud – CrossFit Weightlifting Metcon (No Measure) Five sets of: Back Squat x 3-5 reps @ 30X1 Rest 60 seconds Dumbbell External Rotation x 10-12 reps each @ 2110 Rest 60 seconds Back Squat (5 x 3-5) Metcon Metcon (Time) Three rounds for time of: 20 Cal. Row 30 Wallballs (20/14 lbs)

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) In teams of three, complete as many rounds and reps as possible in 30 minutes of: Run 400 Meters or Row 500 Meters 5 Pull-Ups 10 Thrusters (75/55 lbs) 15 Kettlebell Swings (53/35)Two partners working on the triplet at a time, alternating completeContinue reading “12/09/2017”

Crossfit North Cloud – CrossFit Gymnastics Metcon (No Measure) Four sets of: Weighted Pull-Ups x 4 reps Rest 60 seconds Pistols(or pistol mod.) x 6 reps each leg Rest 60 seconds Weighted Pull-ups (1 X 4) Metcon Metcon (2 Rounds for reps) Complete as many rounds and reps as possible in 5 minutes of: 10Continue reading “12/08/2017”

Crossfit North Cloud – CrossFit Weightlifting Back Squat (5 X 4 (Across)) Five sets of: Back Squat x 4 reps @ 30X1 Rest 2 minutes between sets and use that time to work shoulder mobility Metcon Metcon (Time) In teams of two, alternating complete rounds, complete five rounds EACH for time of: 5 Power CleansContinue reading “12/06/2017”

Crossfit North Cloud – CrossFit Gymnastics Take 10 minutes to practice some form of pullup/ring/bar modification: Options include – Strict, Strict Weighted, Strict Banded, Kipping, Kipping Banded, Butterfly, C2B, Banded C2B, Butterfly C2B, Bar Muscle-ups, Ring Pullups, Ring Dips, Ring Muscle-ups, Strict Ring Muscle-ups. Metcon Metcon (3 Rounds for time) Every 7 Minutes, 3 sets,Continue reading “12/05/2017”

Crossfit North Cloud – CrossFit Warm-up Metcon (No Measure) Take 10-12 minutes to work up to a weight that you will use in the workout, starting with an unloaded barbell. Example loading: Set 1 – 3x @#45 Set 2 – 3x @#75 Set 3 – 2x @#95 Set 4 – 2x @#105 Set 5 –Continue reading “12/04/2017”

Crossfit North Cloud – CrossFit Metcon Team “Badger” (Time) With a partner, complete 3 Rounds for Time: 30 Squat Cleans (95/65) 30 Pull-Ups 800 M. Run

Crossfit North Cloud – CrossFit Weightlifting 3-Position Snatch (1 x Every 90 Seconds) 3-Position Snatch (high hang, mid-thigh, then floor)*Every 90 seconds for 12 Minutes (8 Sets), build to a heavy 1-Rep 3-Position Snatch. *Performed as a complex, touch and go with no regrip on the ground. Metcon First Day @ 12:11 -Concordia (Time) ForContinue reading “12/01/2017”