Category Archives: WOD

Crossfit North Cloud – CrossFit Metcon Metcon (Time) In teams of 3 or 4 in Conga Line Style, complete two rounds EACH of: 20 Calorie Row 20 Power Snatches (75/45) 20 Burpee Box Jump-Overs (24/20) 20 DB/KB Alternating Goblet Hold Lunges (in place) (35/25)*Team members complete two rounds EACH. *Conga Line Style, so each partnerContinue reading “07/07/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (3 Rounds for reps) With a partner, partitioning reps as desired… Complete a 7 minute AMRAP of: 10 Single-Arm DB Snatches (55/35) 10 Toes-To-Bar Rest 3 Minutes Complete a 7 minute AMRAP of: 10 Calorie Row 10 American KB Swings (53/35) Rest 3 Minutes Complete a 7 minuteContinue reading “07/05/2017”

Crossfit North Cloud – CrossFit Metcon 1776 (Time) Complete 4 RFT of: 289 M. Run 50 Squats 40 Push Press (45/35) 30 Box Jumps (24/20) 20 Pushups 10 OH Lunges (45/25) 5 Burpees

Crossfit North Cloud – CrossFit Metcon Metcon (3 Rounds for reps) AMRAP 5:00: 500m Row 15 Burpees Over Bar Max Power Cleans (135/85) Rest 5:00 AMRAP 5:00: 500m Row 15 Burpees Over Bar Max Power Cleans (155/105) Rest 5:00 AMRAP 5:00: 500m Row 15 Burpees Over Bar Max Power Cleans (185/125)

Crossfit North Cloud – CrossFit Metcon Metcon (Time) In teams of two, complete: 100 Pull-Ups 400 Meter Farmer’s Carry (heavy, swap weights as often as needed) 100 Wall Ball shots (20/14) 400 Meter Farmer’s Carry 100 Burpee Box Jump-Overs (24″/20″) 400 Meter Farmer’s Carry

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) With a partner, complete as many rounds and reps possible of: 5 Deadlifts 5 Front Squats 5 Pullups 5 Shoulder-to-Overhead *While partner A is completing work on the barbell and pullups, partner B runs a 400 OR rows a 500 until EACH partnerContinue reading “06/30/2017”

Crossfit North Cloud – CrossFit Weightlifting Metcon (No Measure) Four sets of: Shoulder Press x 3-5 reps @ 20X1 Rest 90 seconds Strict Toes to Bar x 6-10 reps @ 2110 Rest 90 seconds Shoulder Press Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 6 minutes of:Continue reading “06/28/2017”

Crossfit North Cloud – CrossFit Weightlifting Metcon (No Measure) Five sets of: Deadlift x 4-6 reps @ 21X1 (65% of 1-RM Across) Rest 20 seconds Ring Push-Ups x max reps @ 1111 (terminate the set once you’re no longer able to maintain the prescribed tempo) Rest 2 minutes Deadlift Metcon Metcon (AMRAP – Reps) InContinue reading “06/27/2017”

Crossfit North Cloud – CrossFit Weightlifting Metcon (No Measure) Four sets of: Power Clean x 1.1.1.1 (rest 10 seconds between singles) Rest 2 minutes Weighted Pull-ups x 2-3 reps @ 21X0 Rest 2 minutes Weighted Pull-ups Power Clean (1.1.1.1) Metcon Metcon (AMRAP – Reps) For max reps/calories: 2 Minutes of Assault Bike (for calories) RestContinue reading “06/26/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 5 Push-Ups 10 Kettlebell Swings (53/35) 15 Air Squats 200 Meter Run