Category Archives: WOD

Crossfit North Cloud – CrossFit Weightlifting Clean and Jerk (Heavy 1-Rep) Every 90 seconds, for 16 minutes (10 rounds) complete 1 rep to build to a Heavy 1-Rep. Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 8 minutes of: 4 Ground to Overhead (155/105 lbs) 8 Pull-UpsRx+Continue reading “09/12/2017”

Crossfit North Cloud – CrossFit Metcon 343 (Time) With a Partner, complete for time: 100 TTB 100 Power Cleans (135/95) 100 Wall Balls (20/14) 43 Synchronized Burpees*This WOD is completed in honor of the 343 NYFD firefighters who were lost on September 11th, 2001.

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) In Teams of 3, complete AMRAP 25: 120/90 Calorie Bike, 90 Power Cleans (115/75) 120/90 Calorie Bike, 75 Push Jerks (115/85) 120/90 Calorie Bike, 60 Front Squats (115/85) 120/90 Calorie Bike, 45 Clusters (115/85)Rx+ = 135/95

Crossfit North Cloud – CrossFit Metcon “Lockdown” (AMRAP – Reps) “Lockdown” (30 Minutes) In teams of two complete these 10 stations for AMRAP: 1. Row for Max. Calories 2. Pullups 3. AbMat Situps 4. Alt. DB Snatches (55/35) 5. Assault Bike for Max. Calories 6. Box Jumps (24/20) 7. Toes-to-Bar/HLR/V-Ups 8. Wallballs (20/14) 9. DoubleContinue reading “09/08/2017”

Crossfit North Cloud – CrossFit Metcon With a 25 minute running clock, in teams of 3: 0-10 minutes: “Rowing Triplet” 10-15 minutes: Rest 15-25 minutes: “Up the ladder” Metcon (AMRAP – Rounds and Reps) “Rowing Triplet” In teams of 3, AMRAP 10: 9 Push-ups 6 Toes-to-Bar 3 Deadlifts (225/155) *250 M. Row*Partner 1 begins onContinue reading “09/06/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (3 Rounds for reps) With a partner, alternating FULL ROUNDS, complete each of the following…. AMRAP 6: 250/200 M. Row 10 KB Swings (35/26) Rest 4 Minutes AMRAP 6: 8/6 Cal. Bike 10 Goblet Squats (35/26) Rest 4 Minutes AMRAP 6: 5 DB Thrusters (35/20) 10 Box JumpContinue reading “09/05/2017”

Crossfit North Cloud – CrossFit Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run“Hotshots 19” is a hero WOD completed in the memory of the nineteen members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30,Continue reading “Hotshots 19”

Crossfit North Cloud – CrossFit Metcon Metcon (3 Rounds for reps) For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes: 8 Deadlifts (225/155 lbs) 8 Pull-Ups Rest 4 minutes, and then… 8 Ground to Overhead (135/95) 8 Burpees Rest 4 minutes,Continue reading “09/02/2017”

Crossfit North Cloud – CrossFit Weightlifting Hang Snatch (2.2 x 8) Every 2 minutes for 16 minutes (8 sets): Hang Snatch x 2.2 (rest 10 seconds between touch and go doubles) *build to a heavy set…starting at approximately 60% of 1-RM. Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps asContinue reading “09/01/2017”

Crossfit North Cloud – CrossFit Weightlifting Split Jerk (Today’s 1-RM) Take 15 minutes to build to today’s 1-RM Split Jerk. **MUST be split jerk, no push press or push jerk** Suggested Rep Scheme: Set 1: Warmup Set (Very light) x 5 Reps Set 2: 1 @ (75%) Set 3: 1 @ (80%) Set 4: 1Continue reading “08/30/2017”