Category Archives: WOD

Crossfit North Cloud – CrossFit Weightlifting Clean and Jerk (2,2,2) These percentages and reps are programmed to get you primed for the monthly challenge, which we will complete in class on Wednesday. Set 1: 2 Reps @ 65% Set 2: 2 Reps @75 % Set 3: 2 Reps @80-85% Metcon Metcon (Time) “Table Manners” 3Continue reading “05/22/2017”

Crossfit North Cloud – CrossFit Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) “Open Water” With a partner, complete AMRAP 15 of: 55 Calorie Row 55 Thrusters (95/65) 55 Pull-ups 55 HSPUTodays chipper closely resembles the rep scheme of this years CrossFit Games Open Workout 17.4. The order of these movements play a huge role inContinue reading “05/19/2017”

Crossfit North Cloud – CrossFit Metcon Surfer On Acid (Time) “Surfer on Acid” 3 Rounds: 400 Meter Run 21 BurpeesNo equipment necessary. The name of the game for this CFNE benchmark is how fast we can move with just our bodyweight. Whether its getting off the ground after diving for a loose ball in basketball,Continue reading “05/17/2017”

Crossfit North Cloud – CrossFit Accessory Work Metcon (No Measure) EMOM 6: Odd: 15 AbMat Sit-Ups Even: 9 Deadlifts (LIGHT) Metcon Metcon (3 Rounds for reps) “Power Wheels” AMRAP 3: 15/12 Calorie Bike 12 Power Snatch (75/55) Rest 3:00 AMRAP 3: 15/12 Calorie Bike 8 Power Snatch (95/65) Rest 3:00 AMRAP 3: 15/12 Calorie BikeContinue reading “05/16/2017”

Crossfit North Cloud – CrossFit Weightlifting Back Squat (6 Sets) Percentages are based off of your 1-RM Back Squat: Set 1: 77%/5 Set 2: 83%/1 Set 3: 77%/5 Set 4: 85%/1 Set 5: 77%/5 Set 6: 87%/1 *Record your weight used on the 3 sets of 5. Metcon Metcon (Time) “Clean Slate” 5 Rounds: 9Continue reading “05/15/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) 8 Rounds of: 5 Burpees 10 Pushups 15 Air Squats Run 200 M.*Since we do not have classes or Open Gym today. Get outside, enjoy the nice weather and hit this WOD that requires no equipment and it still a burner! **Good luck to all teams competingContinue reading “05/13/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) “Maya” AMRAP 17: 20 Calorie Bike/24 Calorie Row 17 Power Snatches (75/55) 20 Box Jumps (24/20″) 17 Wallballs (20/14)

Crossfit North Cloud – CrossFit Metcon Big Clean Complex (6 sets) 6 Sets: High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split JerkContinue reading “05/10/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) “Spring Swing” 21 Thrusters (95/65) 21 Kettlebell Swings (70/53) 400m Run 15 Thrusters (95/65) 15 Kettlebell Swings (70/53) 400m Run 9 Thrusters (95/65) 9 Kettlebell Swings (70/53) 400m Run21-15-9. The most popular rep scheme in all of CrossFit, probably best known from the benchmark workout “Fran”. ThisContinue reading “05/09/2017”