Category Archives: WOD

Crossfit North Cloud – CrossFit Metcon Metcon (Time) “Down Under” 3 Rounds: 50 Double-unders 20 Wallballs (20/14#) – 35 Calorie Bike – 2 Rounds: 50 Double-unders 20 Wallballs (20/14#) – 25 Calorie Bike – 1 Round: 50 Double-unders 20 Wallballs (20/14#) – 15 Calorie BikeThe wall-ball brings together two highly functional weightlifting movements (Front SquatContinue reading “04/11/2017”

Crossfit North Cloud – CrossFit Metcon Weightlifting Power Snatch + OHS (5 Sets) 60%/2+2 65%/2+2 70%/2+2 (75%/2+2)2*Score is weight on the last two sets. **Rep scheme is read as “2 Power Snatches + 2 Overhead Squats’ Metcon (AMRAP – Reps) “Row & Go” 4 Rounds: Min 1: 1 Round of Cindy Min 2: 15/12 CalorieContinue reading “04/10/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) “Firestarter” Teams of 3: 100 Calorie Row 75 Burpees over Bar 50 Squat Cleans (135/95) 100 Toes to Bar 50 Squat Cleans (135/95) 75 Burpees over Bar 100 Calorie Row

Crossfit North Cloud – CrossFit Gymnastics Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

Crossfit North Cloud – CrossFit Weightlifting Squat Snatch (5,5,5) 3 x 5 @ 60 % of 1-RM. Metcon Metcon (Time) “Up and Over” 3 Rounds: 5 Burpee CTB Pull-ups 10 Power Snatches (95/65) 20 Box Jump-Overs (24/20)Rx+: “Up and Over” 3 Rounds: 5 Ring or Bar MU’s 10 Power Snatches (115/85#) 20 Box Jump-Overs (24/20)

Crossfit North Cloud – CrossFit Metcon Metcon (6 Rounds for weight) Every 5 minutes, for 30 minutes (6 sets) for max (Total #) load successfully lifted: Row 500 Meters 5 Clean & Jerks (Choose your weight)*Weight can change between sets. *Choose weight that can complete 5 reps within the 5 minutes, but that is heavyContinue reading “04/04/2017”

Crossfit North Cloud – CrossFit Weightlifting Back Squat (3,3,3,3,3) Set 1: 75% Set 2: 80% Set 3: 85% Set 4: 90% Set 5: 95% + Metcon Metcon (Time) “Middle Ground” Buy In: 50/35 Calorie Row 5 Rounds: 10 Burpees 10 Toes-to-Bar Cash Out: 50/35 Calorie RowThe burpee arguably gets you the most bang for yourContinue reading “04/03/2017”

Crossfit North Cloud – CrossFit Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

Crossfit North Cloud – CrossFit Metcon Metcon (Time) “Belly Up” With a partner, complete: 50 American Kettlebell Swings (53/35#) 100 Sit-ups 100 Calorie Row 40 American Kettlebell Swings (53/35#) 80 Sit-ups 80 Calorie Row 30 American Kettlebell Swings (53/35#) 60 Sit-ups 60 Calorie Row 20 American Kettlebell Swings (53/35#) 40 Sit-ups 40 Calorie Row 10Continue reading “03/31/2017”

Crossfit North Cloud – CrossFit Weightlifting *Take 15 minutes to complete 3 sets each of Power Cleans and Front Squats. *Record the heaviest set of 3 on each lift. Suggested starting % is 75% of 1-RM. Power Clean (3,3,3) Front Squat (3,3,3) Metcon Metcon (Time) “Front & Center” 3 RFT: 21/15 Calorie Bike or 25/21Continue reading “03/29/2017”