Category Archives: WOD

Crossfit North Cloud – CrossFit Kids Warm-up Metcon (No Measure) 2 Rounds: 1 min plank 10 Mountain Climbers 5 burpees 10 Jumping Jacks Skill Work Thrusters/Squats *Below Parallel *Knees Out, Over Toes, NOT in. Metcon 400 M. Run 20 DB Thrusters 15 Calorie Row 20 Burpee Box Jump-Overs

Crossfit North Cloud – CrossFit Metcon Metcon (2 Rounds for reps) A. In teams of three, complete as many rounds as possible in 15 minutes of: 3 Power Cleans (135/95 lbs) 6 Burpee Box Jump-Overs (24″/20″) Rest FIVE minutes, and then: B. In teams of three, complete as many rounds as possible in 15 minutesContinue reading “07/22/2017”

Crossfit North Cloud – CrossFit Kids Warm-up WARM UP: Mixed Tabata: Hanging Knee Raises Squats Burpees Shuttle Run Metcon Metcon (3 Rounds for reps) AMRAP 4: Row 100 M. Bear Crawl Down 10 SitUps Bear Crawl Back Rest 4 Minutes AMRAP 4: Row 100 M. Lunge Down 10 Pushups Lunge Back Rest 4 Minutes AMRAPContinue reading “07/21/2017”

Crossfit North Cloud – Power Athlete Weightlifting Shoulder Press (Heavy 1-Rep) Shoulder Press Rest 1-2 minutes between each set. *Set 1 – 5 Reps *Set 2 – 3 Reps *Set 3 – 3 Reps *Set 4 – 2 Reps *Set 5 – 2 Reps *Set 6 – 1 Rep *Set 7 – 1 Rep **StartContinue reading “07/21/2017”

Crossfit North Cloud – CrossFit Weightlifting Shoulder Press Shoulder Press Rest 1-2 minutes between each set. *Set 1 – 5 Reps *Set 2 – 3 Reps *Set 3 – 3 Reps *Set 4 – 2 Reps *Set 5 – 2 Reps *Set 6 – 1 Rep *Set 7 – 1 Rep **Start light (50% orContinue reading “07/21/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (3 Rounds for reps) A. Complete as many rounds and reps as possible in 8 minutes of: Row 350/250 meters 10 Front-Racked Walking Lunges (135/95 lbs) Rest 4 minutes, and then… B. Complete as many rounds and reps as possible in 8 minutes of: 5 Strict Pull-Ups 10Continue reading “07/19/2017”

Crossfit North Cloud – CrossFit Kids Metcon Metcon (AMRAP – Rounds) With a partner, alternating FULL ROUNDS, complete 6 rounds total of: 200 M. Run 10 Situps 10 Squats 10 Hand-Release Pushups 10 Tuck Jumps

Crossfit North Cloud – CrossFit Weightlifting Metcon (No Measure) For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 2 repsContinue reading “07/18/2017”

Crossfit North Cloud – CrossFit Weightlifting Clean (E2MO2M: 16) *Every 2 minutes for 16 minutes, complete 3 singles. *After each rep, rest 10 seconds and complete the next single. *Build across the 8 sets to a heavy-ish set of 3 singles. *Score your heaviest set of 3 singles. Metcon Metcon (Time) Three rounds for timeContinue reading “07/17/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) With a partner, complete for time: 30/20 Calorie Bike & Static Deadlift Hold (165/105) then switch… 60 Alt. Single Arm DB Snatch (55/35) 30/20 Calorie Row & Static Front Rack Hold (165/105) then switch… 60 DB Clean & Jerk (55/35)*For the row and bike portion, partner AContinue reading “07/15/2017”