Category Archives: WOD

Crossfit North Cloud – CrossFit Weightlifting Four sets of: Front Squat x 5 reps @ 30X1 Rest 20 seconds Strict Pull-ups x Max unbroken reps Rest 2 minutes Front Squat (5,5,5,5) *FS weight is Across. Strict Pull-ups *Strict-no kip or butterly. Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps asContinue reading “06/14/2017”

Crossfit North Cloud – Power Athlete Metcon Warm-up Metcon (No Measure) 1 Minutes of Jump Ropes then… 5 Burpees 10 SLOW Squats 5 PVC Passthroughs 10 Pushups 5 Superman to Hollow Rolls Weightlifting Metcon (No Measure) Four Sets of: Front Squat x 5 Reps Bent-Over Rows x 8 Reps Metcon (AMRAP – Rounds and Reps)Continue reading “06/14/2017”

Crossfit North Cloud – CrossFit Kids Warm-up Metcon (No Measure) 1 Minutes of Jump Ropes then… 5 Burpees 10 SLOW Squats 5 PVC Passthroughs 10 Pushups 5 Superman to Hollow Rolls Skill Work Metcon (No Measure) 5 Minutes to work on Weighted Squats Metcon Metcon (AMRAP – Rounds and Reps) Complete 4 rounds of… EveryContinue reading “06/14/2017”

Crossfit North Cloud – CrossFit Accessory Work Metcon (No Measure) Three sets of: Single-Arm Dumbbell Row x 8 reps @ 2111 Rest 90 seconds L-Sit x 45-60 seconds (accumulated) Rest 90 seconds Single Arm Dumbbell Row Metcon Metcon (Time) In teams of two, with only one partner working at a time, partners alternate to completeContinue reading “06/13/2017”

Crossfit North Cloud – CrossFit Weightlifting Deadlift (5,5,5,5) Four sets of: Deadlift x 5 reps Rest 2 minutes **Weight can increase, all 5 reps MUST be touch and go.** Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

Crossfit North Cloud – CrossFit Kids Warm-up Metcon (No Measure) 3 Rounds: 20 sec Burpees 20 sec Lateral Hops 20 sec Superman Hollow Hold Skill Work Handstand Holds Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 Minutes: Row 200 M. 5 Toes to Bar/Hanging Leg Raises 7 Push Press 9 Box Jumps/Box Stepups

Crossfit North Cloud – Power Athlete Weightlifting Strict Press – 5X3 then… Single Arm KB Press – 5X10 Metcon Metcon (Time) 5 Rounds of: 30 WallBalls 100 M. Sprint Extra Credit Metcon (No Measure) 3 sets of: 20 Second Handstand Hold 20 Russian Twists

Crossfit North Cloud – CrossFit Metcon Metcon (Time) Regional Event 1 – Partner Style In teams of two, with only one teammate working at a time, complete the following for time: 1200 Meter Run (600 each) immediately followed by… 12 rounds of: 4 Handstand Push-Ups (2 each) 8 Pull-Ups (4 each) 12 Air Squats (6Continue reading “06/10/2017”

Crossfit North Cloud – CrossFit Metcon 30 Calories (Assault Airbike) (Time) 30 Calorie Max Effort on the Assault AirbikeMen’s monthly challenge for June! 25 Calories (Assault Airbike) (Time) Max Effort 25 Calories on the Assault AirbikeWomen’s monthly challenge for June! Metcon North Cloud (Time) Buy-In: 25 Burpees 30 Pullups 20 T2B/K2E/HLR 10 Snatches (95/65) 10Continue reading “06/09/2017”

Crossfit North Cloud – CrossFit Kids Warm-up Metcon (No Measure) WARM UP: 30 Seconds each x2 Shuttle Runs Squat Sit Up Burpee Metcon Metcon (AMRAP – Rounds and Reps) “Partner Cindy” With a partner, alternating movements, complete a 20 Minute AMRAP of: 5 Pullups 10 Pushups 15 Squats