Category Archives: WOD

Crossfit North Cloud – CrossFit Weightlifting Four sets of: Back Squat x 4 reps (@ 80% of 1-RM) Rest 60 seconds Single-Arm Dumbbell Row x 10 reps each arm @2111 Rest 60 seconds Back Squat (4 X 4) Single Arm Dumbbell Row (4 X 8) Metcon Metcon (Time) For time: Row 1000 Meters immediately followedContinue reading “11/15/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Reps) Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14 lbs) 60 seconds of Rest 60 seconds of Power Cleans (155/105 lbs) 60 seconds of Rest 60 seconds of Box Jumps (24″/20″) 60 seconds of Rest 60 seconds of Burpees over theContinue reading “11/14/2017”

Crossfit North Cloud – CrossFit Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats*complete all reps of one movement before moving on to the next. *scale appropriately, coaches will provide input on scaling movements.

Crossfit North Cloud – CrossFit Metcon Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” CompleteContinue reading “11/11/2017”

Crossfit North Cloud – CrossFit Gymnastics Metcon (No Measure) A. Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc. One method is to choose three exercise and perform a skill set. For example: “Three sets, not for time,Continue reading “11/10/2017”

Crossfit North Cloud – CrossFit Weightlifting Take 10-15 minutes and build to today’s 1-RM Squat Snatch. Squat Snatch (Heavy 1-Rep) Snatch Metcon Metcon (Time) For time: 42 Kettlebell Swings (53/35) 21 Alternating Reverse Lunges with KB Goblet Hold (53/35) 21 Pull-Ups 30 Kettlebell Swings 15 Alternating Reverse Lunges with KB Goblet Hold 15 Pull-Ups 18Continue reading “11/08/2017”

Crossfit North Cloud – CrossFit Gymnastics Metcon (No Measure) Every 2 minutes, for 12 minutes (3 sets of each): Station 1 – Dumbbell Z-Press x 8 reps @ 2111 (keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent) Station 2 – Strict Toes toContinue reading “11/07/2017”

Crossfit North Cloud – CrossFit Warm-up Metcon (No Measure) After the class warmup, take 5-7 minutes to warmup to your deadlift weight for the MetCon. Don’t go for 10 unbroken right now, try to get to a weight where you can pull 3-4 without much struggle. Metcon Metcon (Time) In teams of two, partners alternateContinue reading “11/06/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) In teams of three, complete as many rounds and reps as possible in 20 minutes of: 30 Calorie Assault Bike 30 Power Cleans (135/95 lbs) 30 Toes to Bar*Partners can divided up the cleans and toes to bar however they’d like, but onlyContinue reading “11/04/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (4 Rounds for reps) Four sets for max reps against a 4-minute running clock, complete: Row 500 Meters Single-Unders x Max Reps Rest 4 minutes between setsRx + = Double Unders