Category Archives: WOD

Crossfit North Cloud – CrossFit Skill Work Take 15 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc… Metcon Metcon (5Continue reading “06/23/2017”

Crossfit North Cloud – Power Athlete Metcon 10-Station Team (AMRAP – Reps) “10-Station Team” (30 Minutes) In teams of two complete these 10 stations for AMRAP: 1. Assault Bike for Max. Calories 2. Push Press (95/65) 3. Toes-to-Bar/K2E/HLR 4. Goblet Squats (53/35) 5. Russian KB Swings (53/35) 6. Double-Unders/SU/JJ 7. Push-Ups 8. Wallballs (20/14) 9.Continue reading “06/23/2017”

Crossfit North Cloud – CrossFit Weightlifting Deadlift (Heavy 3 Rep) Take 10-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift If you lose positioning or mechanics, your set is over. Metcon Metcon (Time) Complete rounds of 15, 12 and 9 reps for time of: Deadlift (1.25 X BW/1 X BW) Pull-Ups Push-Ups

Crossfit North Cloud – Power Athlete Metcon

Crossfit North Cloud – CrossFit Skill Work Metcon (No Measure) Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X0 Rest 60 seconds Plank Hold x 60 seconds Rest 60 seconds Metcon Metcon (Time) Four rounds for time of: 5 Dumbbell Complexes* 10 Toes to Bar One rep of the Dumbbell ComplexContinue reading “06/20/2017”

Crossfit North Cloud – CrossFit Weightlifting Three sets of: Push Press x 5 reps Rest 90 seconds Weighted Pull-Ups x 5 reps @ 2110 Rest 90 seconds Push Press (5,5,5) Weighted Pull-ups (5,5,5) Metcon Metcon (Time) For time: 10 Wallballs (20/14 lbs to 10′ or 9′ Target) 1 Ring Dip 9 Wallballs 2 Ring DipsContinue reading “06/19/2017”

Crossfit North Cloud – CrossFit Metcon HOA 2016 Event 10 (Time) With a partner, for time – partition workload any way: (18 Minute Time-Cap) 20 C2B Pullups 40 Clean & Jerks, 135/85lb 60 Alternating Stationary DB Weighted Lunges (45/25) Accumulate 200 Double-Unders 60 Alternating Stationary Weighted Lunges (45/25) 40 Clean & Jerks, 135/85lb 20 C2BContinue reading “06/17/2017”

Crossfit North Cloud – CrossFit Weightlifting Snatch (1.1.1) Four sets of: Snatch x 1.1.1 (rest 5 seconds between singles) Rest (add weight if desired) Metcon Metcon (Time) Four rounds for time of: 10 Hang Squat Snatches (95/65 lbs) 20 Box Jump-Overs (24″/20″)Rx+= 10 Hang Squat Snatches (115/75 lbs) 20 Box Jump-Overs (24″/20″)

Crossfit North Cloud – CrossFit Kids Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about MurphContinue reading “LAST DAY!”

Crossfit North Cloud – Power Athlete Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about MurphContinue reading “LAST DAY!”