Category Archives: WOD

Crossfit North Cloud – CrossFit Weightlifting Hang Clean + Clean (Every 90 X 6) (athlete will execute one clean from the hang position, and then one from the floor)Every 90 seconds for 6 sets: Hang Clean + Clean x 1 Rep *Must be touch and go, no re-grip on the ground. Metcon Metcon (Time) ThreeContinue reading “09/26/2017”

Crossfit North Cloud – CrossFit Weightlifting Three sets of: Back Squat x 8 reps @ 3011 (across) Rest 1 minute Weighted Pull-Ups x 3 reps (heaviest set of 3) Rest 1 minute Back Squat (3 X 8 (Across)) Weighted Pull-ups Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, partners alternate complete roundsContinue reading “09/25/2017”

Crossfit North Cloud – CrossFit Metcon () Metcon (AMRAP – Rounds and Reps) With a partner, complete as many “steps” of the ladder in 10 minutes as possible (alternating complete Rounds): 2 Power Cleans (95/65) 2 Burpees over the Bar 4 Power Cleans 4 Burpees over the Bar 6 Power Cleans 6 Burpees over theContinue reading “09/23/2017”

Crossfit North Cloud – CrossFit Metcon Metcon Metcon (Time) For time: Row 750 M. immediately followed by… Three rounds of: 10 Shoulder to Overhead (155/105 lbs) 15 Box Jumps (24″/20″) 20 Kettlebell Swings (70/53) immediately followed by… Row 750 M.

Crossfit North Cloud – CrossFit Metcon Metcon (4 Rounds for time) Every 10 minutes, for 40 minutes (4 sets) for times: Run 400 Meters 15 Burpee Box Jump-Overs (24″/20″) 20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) Run 400 Meters **MINIMUM rest of 1 minute every round. If not finishing by the 9-minute mark, scale theContinue reading “09/20/2017”

Crossfit North Cloud – CrossFit Weightlifting Snatch (1.1.1 X 5) Every 90 Seconds for 9 minutes (6 sets): Snatch x 1.1.1 (rest 10 seconds between singles) Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of: 5 Handstand Push-Ups 10 Pull-Ups 15 Kettlebell Swings (53/35)Rx+: 5Continue reading “09/19/2017”

Crossfit North Cloud – CrossFit Weightlifting Four sets of: Front Squats x 7 reps @ 30X1 Rest 45 seconds Single-Arm Dumbbell Row x 8 reps each arm @ 21X0 (pull the dumbbell to your hip, not your chest) Rest 45 seconds Front Squat (4 X 7 (Across)) Single Arm Dumbbell Row (4 X 8) MetconContinue reading “09/18/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of: 10 Pull-Ups 10 Goblet Squats (53/35) Rest exactly five minutes, and then . . . Metcon (AMRAP – RoundsContinue reading “09/16/2017”

Crossfit North Cloud – CrossFit Weightlifting Push Press (5 x 3-5) Metcon Metcon (AMRAP – Reps) Every minute, on the minute, for 10 minutes: Minute 1 – 5 Power Snatches (135/95) Minute 2 – 12/8 Calories of Assault Bike

Crossfit North Cloud – CrossFit Weightlifting Four sets of: Romanian Deadlift x 5 reps Rest 20 seconds Push-Ups x Max reps @ 2010 (set is over if you break tempo) Rest 2 minutes Romanian Deadlift (4 X 5 (Across)) Push-ups (Tempo @ (2010)) *2 Second Descent Metcon Metcon (Time) Four rounds for time of: 25Continue reading “09/13/2017”