Category Archives: WOD

Crossfit North Cloud – CrossFit Skill Work Metcon (No Measure) Every 2 minutes, for 12 minutes (2 sets of each): Station 1: Superman to Hollow Rolls x Max Reps in 1 minute Station 2: Handstand Walk x 30 feet (use partner assist or Handstand holds/Handstand Wall Walks/Handstand Shoulder taps or L-Sit Dumbbell OH hold ifContinue reading “08/29/2017”

Crossfit North Cloud – CrossFit Gymnastics Metcon (No Measure) A. Four sets of: Back Squat x 5 reps Rest 20 seconds Strict Supinated-Grip Pull-Ups x 7 Rest 2 minutes Back Squat (4 X 5 Across) Metcon Metcon (2 Rounds for time) Two sets for times of: Row 500 Meters 30 Wallballs (20/14 lbs) 15 ToesContinue reading “08/28/2017”

Crossfit North Cloud – CrossFit Metcon Team Fight Gone Bad (6 Rounds for reps) Complete 6 Rounds of 1-Minute at each Movement: Wall-Ball Shots (20/14) Sumo-Deadlift High-Pull (#75/#55) Box Jumps (24/20) Push Press (#75/#55) Row (Calories) 1-Minute Rest *Partners alternate movements

Crossfit North Cloud – CrossFit Metcon Metcon (Time) Four rounds for time of: 400 Meter Run 24 Goblet Squats (70/53)) 12 Burpee Box Jump-Overs (24″/20″) This workout is inspired by the “Vest Triplet” events that teens and masters athletes completed on Saturday of the 2017 CrossFit Games. These athletes completed this workout while wearing aContinue reading “08/25/2017”

Crossfit North Cloud – CrossFit Gymnastics EMOM 6: Odd – 15 AbMat Sit-ups Even – 10 Weighted Good Morning (LIGHT Barbell) Metcon Metcon (Time) Seven rounds for time of: 7 Pull-Ups 7 Box Jumps (24/20) 7 Dumbbell Ground to Overhead (55/35) You will complete this workout in teams of two, with only one partner workingContinue reading “08/23/2017”

Crossfit North Cloud – CrossFit Skill Work Three sets of: Ring Rows x 10 reps @ 2111 Rest 45 seconds Russian Step-Ups x 10 reps each leg Rest 45 seconds Dumbbell Shoulder Press x 10 reps @ 2010 Rest 45 seconds Single Arm Dumbell Press (10,10,10 (Across)) Metcon Assault Lunge (Time) For time: 40/30 CaloriesContinue reading “08/22/2017”

Crossfit North Cloud – CrossFit Weightlifting Power Clean (E2MOM 20) Every 2 minutes, for 20 minutes (10 sets): Power Clean x 2 reps *Sets 1-2 – 60-65% of 1-RM *Sets 3-4 – 70-75% *Sets 5-6 – 80-85% *Sets 7-10 – 90+% **These are touch and go doubles, the bar may not rest or be re-grippedContinue reading “08/21/2017”

Crossfit North Cloud – CrossFit Metcon Girls On A Boat (AMRAP – Rounds and Reps) “Girls On A Boat” In a team of 3, teams row a 5K, switching every 500 M. maintaining the same rotating order the whole WOD. Partners that are not rowing are completing AMRAP, alternating as desired, before the completion ofContinue reading “08/19/2017”

Crossfit North Cloud – CrossFit Weightlifting Push Press (5,5,5,5,5) Five sets of: Push Press x 5 reps (@80 %+) Rest 2-3 minutes Metcon Metcon (Time) For time: 15 Deadlifts (225/155 lb) 30 Wall Ball Shots (20/14 lbs) 12 Deadlifts 24 Wall Ball Shots 9 Deadlifts 18 Wall Ball Shots

Crossfit North Cloud – CrossFit Metcon Metcon (6 Rounds for reps) Against a three minute running clock, complete: 350/300 Meter Row Double-Unders x Max Reps Rest 3 minutes, and then… Against a three minute running clock, complete: 30/20 Calories of Assault Bike Strict Handstand Push-Ups x Max Reps Rest 3 minutes, and then…repeat both portionsContinue reading “08/16/2017”