Category Archives: WOD

Crossfit North Cloud – CrossFit Gymnastics Metcon (No Measure) 3 Rounds NOT for time of: 10 Alternating Pistols (or progressions) :30 Accumulated “L” Hang/”L” Sit/Hollow Hold Metcon Metcon (3 Rounds for reps) “Get On Up” AMRAP 4: 3 Power Cleans (135/95) 3 Box Jumps (24/20) 6 Power Cleans 6 Box Jumps 9 Power Cleans 9Continue reading “03/14/2017”

Crossfit North Cloud – CrossFit Weightlifting Metcon (Weight) EMOM 6: Odd Minutes: Squat Clean + Power Clean + Front Squat + Front Squat Even Minutes: Rest*Score is total weight lifted over the three sets. I.e. (135 + 155 + 175 = 465) Metcon Metcon (Time) “Overload” With a partner, complete 4 rounds for time of:Continue reading “03/13/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (3 Rounds for reps) “Limitless” Teams of 3: AMRAP 7: 120/80 Calorie Bike Max Clean & Jerk (135/95#) Rest 3:00 AMRAP 6: 100/70 Calorie Bike Max Power Snatch (115/75#) Rest 3:00 AMRAP 5: 80/60 Calorie Bike Max Thrusters (95/65#)

Crossfit North Cloud – CrossFit Metcon Mobility RomWOD for 17.3 Metcon (2 Rounds for reps) AMRAP 6: 42 Double-unders 30 Wallballs (20/14#) 18 Toes-to-Bar Rest 5:00 AMRAP 6: 21 Double-unders 15 Wallballs (20/14#) 9 Toes-to-Bar

Crossfit North Cloud – CrossFit Weightlifting “Press Room” 5-RM Strict Press 3-RM Push Press **Take 15 minutes to establish a 5-RM Strict Press, as well as a 3-RM Push Press. Shoulder Press Push Press Metcon Metcon (AMRAP – Rounds and Reps) “Eastside Boys” 8 Minute AMRAP: 3 Handstand Pushups 6 Burpees 9 Goblet Squats (53/35)Continue reading “03/08/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (3 Rounds for reps) “Chase the Rabbit” AMRAP 5: 650m Row Buy-in 9 Hang Squat Cleans (95/65#) 25 DU Rest 5:00 AMRAP 5: 450m Row Buy-in 6 Hang Squat Cleans (135/95#) 25 DU Rest 5:00 AMRAP 5: 250m Row Buy-in 3 Hang Squat Cleans (185/135#) 25 DU*Weight shouldContinue reading “03/07/2017”

Crossfit North Cloud – CrossFit Metcon Mobility Metcon (No Measure) For those who are still sore in the posterior chain and quads from 17.2 we are going to take about 8 minutes to work on that. Mobility for today: 1. 2 minutes of saddle sit 2. Lizard stretch (1 minute per side) 3. Couch stretchContinue reading “03/06/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (6 Rounds for reps) “Cement Mixer” Every 4:00 for 6 Rounds: 400m Run 12 Ring Dips Mobility Metcon (No Measure) RomWOD – 15 minutes.

Crossfit North Cloud – CrossFit Metcon CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars and bar muscle-upsContinue reading “03/03/2017”

Crossfit North Cloud – CrossFit Metcon 10-Station Team (AMRAP – Reps) “10-Station Team” (30 Minutes) In teams of two complete these 10 stations for AMRAP: 1. Assault Bike for Max. Calories 2. Push Press (95/65) 3. Toes-to-Bar/K2E/HLR 4. Goblet Squats (53/35) 5. Russian KB Swings (53/35) 6. Double-Unders/SU/JJ 7. Push-Ups 8. Wallballs (20/14) 9. AbMatContinue reading “03/01/2017”