Category Archives: WOD

Crossfit North Cloud – CrossFit Weightlifting Four Sets of: Back Squat x 2-3 reps @ 30X1 Rest 15 seconds Strict Supinated-Grip Pull-Ups x 8 reps Rest 2 minutes *2 or 3 per squat rack/pullup bar. Back Squat (3,3,3,3) Back Squat x 2-3 reps @ 30X1 Metcon Metcon (4 Rounds for reps) Four sets for maxContinue reading “06/02/2017”

Crossfit North Cloud – CrossFit Kids Warm-up WARM UP: 3 Rounds 2 Cartwheels -> 5 Squats -> 5 Sit ups -> 5 Push ups Skill Work “Rope Climbs” Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 of: 5 Ring Rows 1 “Down/Back” Bear Crawl 5 Toes to bar/Hanging Leg Raises

Crossfit North Cloud – CrossFit Weightlifting Power Clean (2.2.2) Three sets of 6 Power Cleans: Power Clean x 2.2.2 (rest 10 seconds between doubles) Metcon Metcon (Time) Two sets for time of: 100 Double-Unders/150 Single Unders 30 Kettlebell Swings (53/35) 15 Pull-Ups Rest 3 minutes *Each set should take less than 5 minutes. Please adjustContinue reading “05/31/2017”

Crossfit North Cloud – CrossFit Kids Warm-up WARM UP: 3 Rounds of: Down and Back on the Agility Ladder 30 sec Push ups 30 sec Line Jumps Skill Work Take 10 minutes to work on Squat and Pullup form. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7: 5 Air Squats or Goblet Squats 100Continue reading “05/31/2017”

Crossfit North Cloud – Power Athlete Skill Work Metcon (No Measure) 10 Minutes to learn Russian KB Swings and DB Push Press. Metcon Metcon (Time) Complete 3 rounds for time of: 30 Calories Assault Bike 20 Russian KB Swings (choose your own weight) 10 DB Push Press (choose your own weight)

Crossfit North Cloud – CrossFit Metcon Accessory Work EMOM 8: Odd: 12/10 Cal. Row Even: 12 AbMat Situps Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″

Crossfit North Cloud – CrossFit 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 Murph clickContinue reading “05/29/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) “Live it up for the Weekend” In teams of 3, with one person working at a time, complete: 25 Minute AMRAP of: 10 Power Snatch (95/65) 10 Burpee Box Jump-Overs (24/20) 10 Toes-to-Bar **400 M. Run OR 500 M. Row or 24 CalorieContinue reading “05/26/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Reps) “Weightlifting Wednesday” Take 10 Minutes to build to a 1-RM Clean & Jerk (May Monthly Challenge) THEN: EMOMx12, Alternating: Min 1: 10 KB Front Rack Lunges (35/26) Min 2: 10 Deficit Pushups (plates) Min 3: 10 DB Box Step-ups (45/25) Min 4: 40 second PlankContinue reading “05/24/2017”

Crossfit North Cloud – CrossFit Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups