Category Archives: WOD

Crossfit North Cloud – CrossFit Skill Work Gymnastics Skills Practice – Pick 2 or 3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency. Metcon Metcon (5 Rounds for reps) Five rounds for max reps of: 60 seconds of Burpee Pull-Ups 60 seconds of Ring DipsContinue reading “08/01/2017”

Crossfit North Cloud – CrossFit Weightlifting Snatch (1-RM) Take 12 Minutes to build to today’s 1-RM. *Last day for the monthly challenge.* Metcon Ensley Marie (Time) 7 Rounds For Time: 2 Clean & Jerks (165/125) 7 C2B Pullups 20 Double-Unders 1 Snatch (165/125) 7 Toes-To-Bar*On 7/27/2017 at 8:45 pm, we welcomed our beautiful daughter EnsleyContinue reading “07/31/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) For Time: Teams of 2: 10-9-8-7-6-5-4-3-2-1 Squat Clean (135/95) 100m Run *Partner 1 completes 10 reps and 100m run, then partner 2 completes 10 reps and 100m run and so on…

Crossfit North Cloud – CrossFit Metcon Deck of Cards RX+ (AMRAP – Reps) 1 min on one minute off for 30 minutes: Spades: American KB Swing RX+ 70/53 53/35 Clubs: Goblet Squats RX + 70/53 53/35 Hearts: Pull-ups Diamonds: Burpees Aces: Walking Lunges Deck of Cards (AMRAP – Reps) 1 min on one minute offContinue reading “07/28/2017”

Crossfit North Cloud – Power Athlete Metcon Warm-up WARM UP: 3 Rounds: Jog 100m 7 Push Ups 15m Broad Jumps 8 Cossack Squats 100 Burpees For Time (Time) Complete 100 Burpees For Time

Crossfit North Cloud – CrossFit Kids Metcon Warm-up Wave Burpees then follow the leader through (3x): 1. Dot Drill 2. Box Jump Overs (use your hands) 3. Speed Ladder 4. Bear Crawl Skill Work *Foot Balance in Presses Metcon (AMRAP – Rounds and Reps) WOD: With a partner, alternating FULL rounds, AMRAP16: 8 DB BoxContinue reading “07/26/2017”

Crossfit North Cloud – CrossFit Weightlifting Push Press (Heavy 1-Rep) *Take 12 – 15 Minutes to build to a Heavy 1-Rep for the day. **NO Re-Dip, like a Push Jerk** Set 1 – 4 Reps Set 2 – 3 Reps Set 3 – 3 Reps Set 4 – 2 Reps Set 5 – 2 RepsContinue reading “07/26/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (6 Rounds for reps) Every four minutes, for a total of six sets, complete: Bike/Row: 30/20 Cals, Run 400 Meters Then… 10 Overhead Squats (135/95 lbs) …Rest the remaining time in the 4 minutes.*Rx = 2 Rounds of Bike/2 Rounds of Row/2 Rounds of Run. (6 Rounds TotalContinue reading “07/25/2017”

Crossfit North Cloud – CrossFit Weightlifting Snatch (1-RM) *Take 12 Minutes to build to a 1-RM Snatch. Suggested Reps: (ALL Singles) Set 1 – 5 (Light) Set 2 – 3 (75%) Set 3 – 3 (80%) Set 4 – 2 (85%) Set 5 – 1 (90 % +) Set 6 – 1 (90 % +)Continue reading “07/24/2017”

Crossfit North Cloud – Power Athlete Weightlifting Clean and Jerk (Heavy 1-Rep) *Take 12 Minutes to build to a 1-RM Clean & Jerk. Suggested Reps: (ALL Singles) Set 1 – 5 (Light) Set 2 – 3 (75%) Set 3 – 3 (80%) Set 4 – 2 (85%) Set 5 – 1 (90 % +) SetContinue reading “07/24/2017”