Category Archives: WOD

Crossfit North Cloud – CrossFit Weightlifting Back Squat (4 X 6) Every 2 Minutes, for 8 Minutes: Four sets of: Back Squat x 6 Reps Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of: 10 Burpee BoxContinue reading “10/10/2017”

Crossfit North Cloud – CrossFit Skill Work Four sets of: Shoulder (Strict) Press x 5 reps Rest 60 seconds Toes to Bar x 10 reps (use this as a skill session and try to establish good rhythm/linking) Rest 60 seconds Shoulder Press (4X5 Across) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

Crossfit North Cloud – CrossFit Metcon Metcon (5 Rounds for reps) With a partner, complete five sets for max reps of: 60 seconds of Wall Ball Shots (20/14) 60 seconds of Power Cleans (135/95 lbs) 60 seconds of Box Jump-Overs (24″/20″) 60 seconds of Push Press (95/65 lb.) 60 seconds of Assault Bike (for Cals)Continue reading “10/07/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (4 Rounds for reps) Perform 4 sets against a 5-minute running clock, for max reps of: Row 750/650 Meters immediately followed by as many rounds and reps as possible of… 10 Kettlebell Swings (53/35) 10 Push-Ups Rest 5 minutes between sets.*If you’re training with others, Partner A willContinue reading “10/06/2017”

Crossfit North Cloud – CrossFit Weightlifting Three sets of: Barbell Loaded Alternating Reverse Lunges x 10 reps each leg Rest 1 minute Weighted Pull-Up x 2-3 reps Rest 1 minute Alternating Reverse Lunges (3×10) Weighted Pull-ups Metcon Metcon (3 Rounds for time) Every 6 minutes, for times: (3 sets) 10 Thrusters (135/95 lbs) 20 Pull-UpsContinue reading “10/04/2017”

Crossfit North Cloud – CrossFit Weightlifting Push Press (3,2,2,1,1,1) Push Press *Set 1 – 3 reps *Set 2 – 2 reps *Set 3 – 2 reps *Set 4 – 1 rep *Set 5 – 1 rep *Set 6 – 1 rep Rest 2 minutes between sets. Metcon Metcon (Time) Three rounds for time of: 10Continue reading “10/03/2017”

Crossfit North Cloud – CrossFit Weightlifting Hang Snatch (Every 90 seconds (10 sets)) Every 90 seconds, for 15 minutes (10 sets): Hang Snatch x 1 rep Metcon Metcon (AMRAP – Reps) Every minute, on the minute, for 10 minutes, complete: 5 Burpee Box Jump-Overs (24″/20″) 5 Hang Cleans (95/65)

Crossfit North Cloud – CrossFit Metcon Metcon (Time) In teams of three, complete the following for time: 1200 Meter Relay Run 120 Double-Unders/240 Single Unders 90 Power Cleans (95/65 lbs) 60 Box Step-Overs with Dumbbells (35/20 lb DBs) 1200 Meter Relay Run 120 Double-Unders/240 Single Unders 90 Power Cleans 60 Box Step-Overs with Dumbbells (35/20)Continue reading “09/30/2017”

Crossfit North Cloud – CrossFit Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*Score is total time it takes to complete 5 rounds + rest. Choose scale #1, #2, or #3 written on dry erase board underneath “monthly challenge”.

Crossfit North Cloud – CrossFit Weightlifting Four sets of: Deadlift x 6 reps @ 3111 (open hands at the bottom of the deadlift, then close them and lift again. Do NOT let hands completely lose contact with the bar) Rest 30 seconds Strict Handstand Push-Ups x Max Reps (if you cannot get 6 reps orContinue reading “09/27/2017”