Category Archives: WOD

Crossfit North Cloud – CrossFit Metcon Metcon (Time) “Front Line” 3 Rounds: 400 Meter Run/500 Meter Row 21 Hang Power Cleans (115/80#) 18 Step-Back Lunges (115/80#) 15 Over-the-Bar BurpeesCountering yesterday’s interval training, we are looking for a moderate intensity held for a longer duration today. Incorporating step-back lunges today, a stationary reverse lunge where oneContinue reading “02/28/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (3 Rounds for reps) “Stop & Go” AMRAP 4: 60 Single-unders 15 Power Snatch (55/35#) Rest 4:00 AMRAP 4: 60 Single-unders 12 Power Snatch (75/45#) Rest 4:00 AMRAP 4: 60 Single-unders 9 Power Snatch (95/55#)Interval training to start the week! *Given how we have equal part rest toContinue reading “02/27/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) “Street Fight” AMRAP 24: Teams of 3 Athlete’s complete full rounds, then switch: 12/9 Calorie Row 9 Box Jump-overs (24/20″) 6 Dumbbell Hang Squat Cleans (45/25#)Rx+ = DB HSC @ #55/#35

Crossfit North Cloud – CrossFit Metcon Metcon (Time) “Inferno” 27-21-15-9: Toes-to-Bar Overhead Squats (95/65#) Over-the-Bar Burpees*Building mid-line stabilization today in “Inferno”. The Overhead Squat is hands down the best mid-line developer we have. **Want abs? Overhead squat more. To hold a barbell overhead requires each muscle in your mid-line to fire to stabilize–you are underContinue reading “02/24/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) “Fuller Circle” With a partner, complete: 75/50 Calorie Bike 200 Double-unders 2,000m Row 200 Double-unders 75/50 Calorie BikeGoing long today! Let’s build capacity today in these three basic, yet very effective, conditioning movements. Today is also a great day to work on double-unders, breaking these sets intoContinue reading “02/22/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (3 Rounds for reps) “Wise Men” AMRAP 3: 3 Power Cleans (135/95#) 3 Front Squats (135/95#) 3 Push Jerks (135/95#) Rest 3:00 AMRAP 3: 3 Power Cleans(155/105#) 3 Front Squats(155/105#) 3 Push Jerks (155/105#) Rest 3:00 AMRAP 3: 3 Power Cleans (185/135#) 3 Front Squats (185/135#) 3 PushContinue reading “02/21/2017”

Crossfit North Cloud – CrossFit Metcon Skill Work The 2017 CrossFit Open starts in 3 days! We have already been told that Dumbbells will be a new part of the Open movements this year. Most believe that it will be one of the following exercises: -Single-Arm Dumbbell Snatches -Box StepUps -Dumbbell Thrusters -Turkish GetUps -Man-MakersContinue reading “02/20/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (5 Rounds for reps) “Good Vibrations” 5 Rounds: 1:00 Row for Calories 1:00 Power Cleans (135/95#) 1:00 Burpees 1:00 Rest

Crossfit North Cloud – CrossFit Metcon Metcon (Time) “Power Hour” 50 Clean & Jerks* (135/95#) *EMOM: 5 Toes-to-Bar**On the Clean & Jerk, we are looking for a moderate load where a single repetition is *always* there. In other words, let’s choose a weight that allows for 10+ repetitions unbroken, if we went for it. WithContinue reading “02/15/2017”

Crossfit North Cloud – CrossFit Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups