Category Archives: WOD

Crossfit North Cloud – CrossFit Gymnastics Metcon (No Measure) EMOM 6: Odd Minutes: 5 Strict Toes-2-Bar/Straight Leg Raises/V-Ups Even Minutes: 30 Second Assault Bike Metcon Metcon (AMRAP – Rounds and Reps) “Steel Yard” AMRAP 13: 15 Deadlifts (135/85#) 12 Hang Power Cleans (135/85#) 9 Front Squats (135/85#) 6 Push Jerks (135/85#) 3 Thrusters (135/85#)Rx+ =Continue reading “03/28/2017”

Crossfit North Cloud – CrossFit Weightlifting Push Press (3,3,3,3) 4 sets of 3 Reps @ 75% of 1-RM. Metcon Metcon (4 Rounds for reps) (8 sets) Tabata Row for Calories Rest 60 seconds (8 sets) Tabata Box Jumps (24/20) Rest 60 seconds (8 sets) Tabata Burpees Rest 60 seconds (8 sets) Tabata Power Cleans (135/85)*PerformContinue reading “03/27/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) “Dreamwork” Teams of 3, AMRAP 20: 12 Calorie Row 9 Power Snatches (75/55) 6 Toes-to-Bar*One athlete working at a time *Full round, then switch **Congrats to all the CFNC athletes that competed in the 2017 Open, and a big thanks to everyone whoContinue reading “03/25/2017”

Crossfit North Cloud – CrossFit Metcon Athletes may choose to complete “Open 17.5” or “Leg Up” today. Metcon (Time) “Leg Up” 5 Rounds: 21 Calorie Bike 15 Wallballs (20/14#) 9 Deadlifts (205/145#) Metcon Athletes may choose to complete “Open 17.5” or “Leg Up” today. CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9Continue reading “03/24/2017”

Crossfit North Cloud – CrossFit Weightlifting Front Squat (4,4,4) Front Squat (80%/3)3 Clean Pull (4,4,4) (90%/3)4 Metcon Metcon (Calories) “C2 Cindy” AMRAP 5: 2 Rounds: 5 Pull-ups 10 Push-ups 15 Sit-ups 35 Double-Unders Max Cal Row in time remaining Rest 5:00 AMRAP 5: 2 Rounds: 5 Pull-ups 10 Push-ups 15 Sit-ups 35 Double-Unders Max CalContinue reading “03/22/2017”

Crossfit North Cloud – CrossFit Metcon Split class into two groups…one group starts on “Waco” the other on “Baylor” With a running clock: Complete the first 10 minute AMRAP *5 minutes rest* At the 15 minute mark begin the second 10 minute AMRAP. End at 25 minute mark. Metcon (AMRAP – Rounds and Reps) Waco:Continue reading “03/21/2017”

Crossfit North Cloud – CrossFit Weightlifting Power Clean (5,4,3,2,1,1,1) Set 1: 5 @ 60% Set 2: 4 @ 65% Set 3: 3 @ 75% Set 4: 2 @ 80% Set 5: 1 @ 85% Sets 6&7: 1 @ 90-95% Metcon Metcon (AMRAP – Rounds and Reps) “Dumb & Dumber” AMRAP 12: 200 M. Run 12Continue reading “03/20/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) “Metal Medley” Teams of 3: For time: 100/75 Calorie Row 75 Power Cleans (135/95#) 50 Bar Facing Burpees 100/75 Calorie Row 75 Front Squats (135/95#) 50 Bar Facing Burpees 100/75 Calorie Row 75 Push Jerks (135/95#) 50 Bar Facing Burpees

Crossfit North Cloud – CrossFit Mobility Metcon (No Measure) RomWOD for 17.4. Metcon Metcon (6 Rounds for time) Every 5 minutes, for 30 minutes (6 sets) for times: Run 400 Meters 5 Clean & Jerks (165/105) 10 Burpees-Over-the Bar

Crossfit North Cloud – CrossFit Weightlifting EMOM 8: Odd Minutes: 15 DU/30 SU Even Minutes: 2 Heavy Thrusters Thruster (2,2,2,2) Metcon Metcon (4 Rounds for reps) “Bullseye” EMOMx16: Min 1 – 15 Sumo Deadlift High-pulls (75/55#) Min 2 – 15 Wallballs (20/14#) Min 3 – Max Calorie Row/Bike Min 4 – Rest***1 Round = SDHPContinue reading “03/15/2017”