Category Archives: WOD

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

Crossfit North Cloud – Power Athlete Warm-up 1,000 M Team Rowling (Time) Stop Every 100 for burpees Metcon Metcon (Time) 3 Rounds for time, as a group of 3: 30 Squat Cleans (#35) 200 M. Team Sandbag Carry (#25)

Crossfit North Cloud – CrossFit Weightlifting Take 15-20 minutes to build to today’s heavy… Split Jerk x 1 rep *From the Rack. *Only 1 rep each set, DROP FROM THE TOP…save your shoulders! Metcon Metcon (4 Rounds for reps) Four sets for max reps of push press against a 2-minute running clock, with 2 minutesContinue reading “06/07/2017”

Crossfit North Cloud – CrossFit Kids Warm-up 1,000 M Team Rowling (Time) Stop Every 100 for burpees Metcon Metcon (Time) WOD: 5-4-3-2-1-2-3-4-5 Reps of Self Assisted Ring Pull ups Broad jumps Push press

Crossfit North Cloud – CrossFit Metcon Metcon (4 Rounds for reps) Against a 4-minute running clock, perform the following for max reps of HSPU: Run 400 Meters Handstand Push-Ups x Max Reps Rest exactly 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 minutes of: 10 BoxContinue reading “06/06/2017”

Crossfit North Cloud – CrossFit Weightlifting Every 90 Seconds, for 9 minutes, alternate to complete three sets each of: Deadlift x 8 reps @ 2011 (tempo) Rest Ring Dips x 12 Rest Deadlift (8,8,8) Weight is ACROSS. *Pick a weight that you can do all sets unbroken/touch and go. Metcon Metcon (Time) Three rounds forContinue reading “06/05/2017”

Crossfit North Cloud – Power Athlete Weightlifting 3 Alternating Sets of: 7 Strict Pullups (banded) 7 Strict Shoulder Press (Barbell) Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 15 minutes. DB Push Press – 10 reps Ring Rows – 10 reps 20 Pound Ball Slams – 10Continue reading “06/05/2017”

Crossfit North Cloud – CrossFit Kids Warm-up 100 M. Run Dot Drill Plate Carry Skill Work Deadlift Metcon Metcon (AMRAP – Reps) WOD: In teams of 2, complete 3 Rounds of 1 Minute of each of the following in rotation: Walking Lunges Deadlift Jumping Jacks Burpees Extra Credit MedBall Relay

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) In teams of four, complete as many rounds as possible in 24 minutes of: 20 Burpees 20 Wall Ball Shots (20/14) 20 AbMat Sit-Ups “Rest” Station (20/15) Teams must rotate stations as a team, with only one team member working at each station.Continue reading “06/03/2017”

Crossfit North Cloud – Power Athlete Metcon Weightlifting *Work up to a “Heavy Triple” on Power Clean Then… Four working sets of: Close-Grip Bench x 10 One-Arm DB Rows x 8 per side Power Clean (3) Metcon (AMRAP – Rounds and Reps) “Go Time” Complete max rounds in 10 minutes: Depth Push Up to ExplosiveContinue reading “06/02/2017”