Category Archives: WOD

Crossfit North Cloud – CrossFit Warm-up 1,000 M Team Rowling (Time) Stop Every 100 for burpees*1 burpee per every meter team is off of 100. Metcon Metcon (3 Rounds for reps) AMRAP 6: 600 M. Run/750 M. Row Buy-In 12 Deadlifts (155/105) 12 Bar Facing Burpees Rest 6:00 AMRAP 6: 400 M. Run/500 M. RowContinue reading “07/14/2017”

Crossfit North Cloud – CrossFit Kids Metcon Warm-up 3 Rounds 10 Cossack Squats -> 10 Jumping jacks -> 10 yd Bear crawl -> 10 yd Crab walk -> 20 yd High Knee Skipping Skill Work DB Push Press Metcon (3 Rounds for reps) AMRAP 4 Minutes: 10 Lunges 100 M. Run 10 DB Push PressContinue reading “07/14/2017”

Crossfit North Cloud – CrossFit Weightlifting Bench Press (6,6,6,6,6,6) Five sets of: Bench Press x 4-6 reps @ 20X1 then… Rest 2-3 minutes *Start light and complete sets of 6 as long as possible. Your heaviest (last set) should be at least 4 reps, but no more than 6. Metcon Metcon (Time) Three rounds forContinue reading “07/12/2017”

Crossfit North Cloud – CrossFit Kids Warm-up Alternating Tabata: Push ups Shuttle Runs Squats Crab Walk Skill Work Deadlifts/Toes-to-Bar Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 Minutes, with a partner: 7 Box Jumps 7 Toes to Bar/Hanging Leg Raises 7 Deadlifts 7 Ring Rows 7 Mountain Climbers

Crossfit North Cloud – Power Athlete Warm-up 10 Cossack Squats-> Forward Rolls 10 Sit Ups-> Scorpion Stretch 10 Shoulder Touches-> Roving Plank 10 Lateral Hops-> Broad Jumps Metcon Death By: Back Squat Push Ups Weightlifting 3 rep max, bar must stay off the ground between reps

Crossfit North Cloud – CrossFit Weightlifting 3-Position Clean 3-Position Clean (high hang, mid-thigh, and then from the floor) OR (high-hang, hang, 2″ below knee)Five sets of: 3-Position Clean (high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight) Rest 2 minutes Metcon Metcon (AMRAP –Continue reading “07/11/2017”

Crossfit North Cloud – CrossFit Weightlifting Metcon (No Measure) Three sets of: Front Squat x 6 reps @ 41X1 (tempo) Rest 2 minutes Weighted Pull-Ups x 2-3 reps @ 2110 Rest 2 minutes Weighted Pull-ups (3,3,3) Front Squat (Tempo X 6) Metcon Metcon (Time) Four sets for time of: 15 Wall Ball Shots (20/14) 15Continue reading “07/10/2017”

Crossfit North Cloud – CrossFit Kids Warm-up Warm-up (No Measure) Warm Up: Jog 200m 2x through: 10 Squats-> Bear Crawl 10 Push Ups-> Lunge Walk 10 Situps-> Backward Lunge Walk Skill Work Metcon (No Measure) With a partner, every other minute for 6 minutes: Medicine Ball Cleans (6 per minute) Metcon Metcon (Time) Team WOD:Continue reading “07/10/2017”

Crossfit North Cloud – Power Athlete Warm-up Metcon (No Measure) WARM UP: Mixed Tabata: 1. Sit Ups 2. Squats 3. Kipping Swings 4. Shuttle Run Skill Work Metcon (No Measure) Toes to Bar Drills Metcon Metcon (Time) With a partner, alternating movements complete 8 rounds of: Run 200m 10 Toes to Bar 10 Wall BallsContinue reading “07/10/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) In teams of three, alternate rounds to complete 10 rounds each for time of: 3 Front Squats (155/105) 6 Burpees Over the Barbell 12 Kettlebell Swings (53/35)