Category Archives: WOD

Crossfit North Cloud – CrossFit Weightlifting Four sets of: Deadlift x 4 reps @ 31X1 (w/bands) Rest 20 seconds Ring Dips x 10 reps @ 21X1 Rest 3 minutes Deadlift (4,4,4,4) *Choose a weight that is the same across all sets and at which you can maintain the tempo on all 4 touch and goContinue reading “08/15/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (3 Rounds for reps) Complete as many rounds and reps as possible in 6 minutes of: 5 Power Cleans (135/95 lbs) 5 Burpees Over the Barbell Rest 4 minutes, and when the running clock reaches 10:00… Complete as many rounds and reps as possible in 6 minutes of:Continue reading “08/14/2017”

Crossfit North Cloud – CrossFit Weightlifting Four sets of: Single-Arm Dumbbell Press x 6 reps each arm Rest 90 seconds Romanian Deadlift x 6 reps @ 30X1 Rest 90 seconds Single Arm Dumbell Press Romanian Deadlift (6,6,6,6) Metcon Metcon (AMRAP – Rounds and Reps) Partners alternate whole rounds to complete as many rounds and repsContinue reading “08/12/2017”

Crossfit North Cloud – CrossFit Metcon Bergeron Beep Test (AMRAP – Rounds and Reps) EMOM for as long as possible: 7 Thrusters, 75/55 7 Pull ups 7 Burpees***If you cannot complete the EMOM for 10 rounds, complete 10 rounds for time.*** This is a test for pure conditioning (not skill, not strength). This test makesContinue reading “08/11/2017”

Crossfit North Cloud – CrossFit Weightlifting Back Squat (4,4,4,4,4) Five sets of: Back Squat x 4 reps (across @85%+ of 1-RM) Rest 2 minutes Metcon Metcon (Time) Four rounds for time of: 20 Walking Lunges (55/35 lb Dumbbells or Kettlebells) 15 Toes to Bar

Crossfit North Cloud – CrossFit Weightlifting Hang Snatch + Snatch Every 2 minutes, for 12 minutes (6 sets): Hang Snatch + Snatch Build from 65-70% to today’s heavy complex. Metcon Metcon (Time) Five rounds for time of: 10 Hang Power Snatches (95/65 lbs) 30 Double-Unders

Crossfit North Cloud – CrossFit Metcon Metcon (5 Rounds for time) Every 6 minutes, for 30 minutes (5 sets) for times: 500 Meter Row 25 Wall Ball Shots (20/14)*Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 5 minutes.

Crossfit North Cloud – CrossFit Metcon Metcon (3 Rounds for reps) With a partner, complete: 6 Minute AMRAP of: 21-15-9 Power Snatch (95/65) Wallballs (20/14) Rest 4 Minutes 6 Minute AMRAP of: 21-15-9 Front Squats (135/95) Pullups Rest 4 Minutes 6 Minute AMRAP of: 21-15-9 Shoulder-to-Overhead (135/95) Box Jumps (24/20)*One partner working at a time,Continue reading “08/05/2017”

Crossfit North Cloud – CrossFit Weightlifting Four sets of: Deadlift x 5 reps Rest 20 seconds L-Seated Dumbbell Press x 5 reps Rest 2 minutes Seated DB Shoulder Press Deadlift Metcon Metcon (Time) For Time: Buy-In: 30/20 Calorie Bike 10 Handstand Push-Ups 20 Thrusters (95/65) 30 Russian Kettlebell Swings (53/35) 40 Double-Unders 30 Russian KettlebellContinue reading “08/04/2017”

Crossfit North Cloud – CrossFit Weightlifting Take 15 minutes and find today’s 1-RM Clean and Jerk. Clean and Jerk (1-RM) Suggested Rep Scheme: Set 1 – 4 Reps Set 2 – 3 Reps Set 3 – 2 Reps Set 4 – 1 Reps Set 5 – 1 Rep Set 6 – 1 Rep *Set 7Continue reading “08/02/2017”