Category Archives: WOD

Crossfit North Cloud – CrossFit Metcon Metcon (3 Rounds for reps) “Lead Foot” AMRAP 4: 27 Calorie Row 27 Burpees 27 CTB Pull-ups Rest 4:00 AMRAP 4: 21 Calorie Row 21 Burpees 21 Toes-to-Bar Rest 4:00 AMRAP 4: 15 Calorie Row 15 Burpees 15 Pull-ups Metcon (3 Rounds for reps) “Lead Foot” – SCALED AMRAPContinue reading “05/08/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) “Cerberus” Teams of 3: 3 Rounds: 75 Squat Cleans (Varies) 400 M. Team Sandbag Run (#50) Squat Clean Weights: Rx= Round 1 = 75/45 Round 2 = 95/55 Round 3 = 115/65 Rx+ = Round 1 = 95/65 Round 2 = 115/85 Round 3 = 135/95If you’veContinue reading “05/06/2017”

Crossfit North Cloud – CrossFit Metcon (AMRAP – Rounds and Reps) “Tequila!” With a partner, alternating complete movements, complete as many rounds and reps in 20 minutes of: 5 Pull-ups 5 Thrusters (75/55) 5 Burpees 20 Cal. Row 17 Russian KB Swings (53/35)

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) “Tequila!” With a partner, alternating complete movements, complete as many rounds and reps in 20 minutes of: 5 Pull-ups 5 Thrusters (75/55) 5 Burpees 20 Cal. Row 17 Russian KB Swings

Crossfit North Cloud – CrossFit Metcon Metcon (Time) “Make It Rain” 21 – 15 – 9 Bike for Calories American Kettlebell Swings (53/35) then… 21 – 15 – 9: Row for Calories Burpees then… 21 – 15 – 9: Medball Squat Cleans (20/14) 200 Meter RunWith the clean and jerk and snatch being the toughestContinue reading “05/03/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) “Dip Stick” AMRAP 15: 15 Box Jump Overs (24/20″) 12 Ring Dips 9 Power Cleans (135/95)The reason we choose ring dips over stationary dips is the neurological factor. The instability of the rings requires more strength, accuracy, balance, and coordination. Even if weContinue reading “05/02/2017”

Crossfit North Cloud – CrossFit Metcon Heartbreak Kid (Time) “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135) 20 Chest-to-Bar Pull-ups 50 Double-undersTo scale, use these scaled versions: “Heartbreak Kid” (Scaled) 3 Rounds: 10 Front Squats (155/105) 20 Chest-to-Bar Pull-ups 50 Double-unders “Heartbreak Kid” (Intermediate) 3 Rounds: 10 Front Squats (135/95) 20 Pull-ups 50 Double-Unders/100 Single-Unders

Crossfit North Cloud – CrossFit Metcon Chip & Rip (Time) “Chip & Rip” Teams of 2 or 3: 100 Calorie Row 100 Box Jump Overs (24/20″) 100 Deadlifts (185/125#) 100 Wallballs (20/14#) 100 Burpees 100 Wallballs (20/14#) 100 Deadlifts (185/125#) 100 Box Jump Overs (24/20″) 100 Calorie RowToday’s workout is a team version 2014 RegionalsContinue reading “04/29/2017”

Crossfit North Cloud – CrossFit Weightlifting 3 Sets of: 8 Single-Arm DB Row (each arm) 5 Evil Wheels Single Arm Dumbbell Row Metcon Metcon (Time) “Franchise” 21-15-9: Push Jerks (95/65) Pull-upsRx+… “Franchise” 21-15-9: Push Jerks (135/95) Chest-to-Bar Pull-ups **After the Open, the top 200 athletes in each of the Masters Age Divisions (35-60+) move onContinue reading “04/28/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (No Measure) “Front Row” Front Squat – Heavy Single High Hang Squat Clean – Heavy Single Squat Clean – Heavy Single then… Max Effort 1000 m. Row*Today with our heavy singles we are looking to find a balance between our load, or intensity, and technique. *This “sweet spot”Continue reading “04/26/2017”