Category Archives: WOD

Crossfit North Cloud – CrossFit Metcon Metcon (5 Rounds for reps) Every 2 minutes, for 40 minutes (5 sets of each): Station 1 – Deadlift x 4-6 reps @ 21X1 Station 2 – Push-Ups x Max Reps in 60 seconds Station 3 – Alternating Reverse Lunges with DBs x 20 reps @ 2010 Station 4Continue reading “11/29/2017”

Crossfit North Cloud – CrossFit Weightlifting Four sets of: Front Squat x 6 reps @ 30X1 Rest 20 seconds Tall Box Jumps x 1.1.1.1.1 (rest 3-5 seconds between each jump – step down after each jump) Rest 1 minute Max Height Box Jump (Distance) Max Height Box Jump Metcon (Distance) Max Height Box Jump FrontContinue reading “11/28/2017”

Crossfit North Cloud – CrossFit Weightlifting Clean and Jerk (Heavy 1-Rep) Take 15 Minutes to build to a heavy 1-Rep Clean & Jerk. Suggested Rep Scheme: Set 1 – 3 singles @ 75% Set 2 – 2 singles @ 80% Set 3 – 2 singles @ 85% Set 4 – 1 @ 90% Set 5Continue reading “11/27/2017”

Crossfit North Cloud – CrossFit Metcon The Gobbler (Time) In teams of 2 – 4, complete for time: 200 M. Run 100 Calorie Row 200 M. Run 100 Pullups 200 M. Run 100 Power Cleans (95/65) 200 M. Run 100 Burpees 200 M. Run 100 Wallballs (20/14) 200 M. Run 100 Calorie Bike 200 M.Continue reading “11/25/2017”

Crossfit North Cloud – CrossFit

Crossfit North Cloud – CrossFit Metcon (Time) In teams of 3, in Conga Line style, complete 2 Rounds each of: 20 Thrusters (95/65) 30 Hand-Release Push-ups 40 Box Jumps (24/20) 500 Meter Row

Crossfit North Cloud – CrossFit Weightlifting Shoulder Press (4X3 (Across)) Every 2 minutes, for 8 minutes complete 3 reps of STRICT Shoulder press @ approximately 85-90% of 1-RM. Metcon Metcon (AMRAP – Rounds and Reps) In Teams of 3: Complete a 18 Minute AMRAP of: Bike 20/16 Calories Couplet of: 10 Deadlifts (185/135) 15 Toes-to-BarContinue reading “11/21/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (5 Rounds for reps) With a partner, alternating complete movements: Every 6 minutes, for 30 minutes: AMRAP 5: 15 Calorie Row 12 Power Cleans (115/75) 9 Burpees over the Bar *Rest 1 Minute*Score each set separately. **1 Rounds = 36 Reps.**

Crossfit North Cloud – CrossFit Metcon Metcon (Time) With a partner: Complete, for time: 100 Wallballs (20/14) 80 Calorie Row 60 Pull-ups 40 Clusters (115/75) 20 Burpee Box Jump-Overs (24/20)

Crossfit North Cloud – CrossFit Weightlifting Snatch (1.1.1 Every 90 Seconds) Every 90 seconds, for five sets of: Snatch x 1.1.1 (rest 10 seconds between singles) ***can be Squat or Power Snatch…but do the same movement for every rep. Metcon Metcon (Time) In teams of two, partners alternate full rounds to complete 5 rounds eachContinue reading “11/17/2017”