Category Archives: WOD

Crossfit North Cloud – CrossFit Weightlifting Power Snatch (2,2,2) 60%/2 65%/2 70%/2 Snatch Pull (80%/3)3 Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

Crossfit North Cloud – CrossFit Metcon Metcon (Time) With a partner, complete for time: 35 Cal Bike 35 Cal Row 5 Rounds of “Cindy” 30 Cal Bike 30 Cal Row 4 Rounds of “Cindy” 25 Cal Bike 25 Cal Row 3 Rounds of “Cindy” 20 Cal Bike 20 Cal Row 2 Rounds of “Cindy” 10Continue reading “02/11/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (3 Rounds for reps) “Bar Crawl” Teams of 3: AMRAP 7: Bench Press 50 Bench Press (135/95#) 50 Bench Press (155/105#) AMRAP Bench Press (185/135#) Rest 3:00 AMRAP 7: 50 Front Squat (135/95#) 50 Front Squat (155/105#) AMRAP Front Squat (185/135#) Rest 3:00 AMRAP 7: 50 Deadlifts (185/135#)Continue reading “02/10/2017”

Crossfit North Cloud – CrossFit Skill Work Metcon (No Measure) We are just over two weeks away from the CrossFit Open! Today we are going to focus on gymnastic movements, such as the HSPU, Kipping Pull-up, and any others that you would like to focus on. Coach Shay spent the weekend learning some good teachingContinue reading “02/08/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) “Tandem” In teams of 2-3, AMRAP 20: 60/40 Calorie Bike 30 American Kettlebell Swings (53/35#) 5 Rope Climbs*Mods for Rope Climps – Rope climb progressions from the floor. *Team of 3: 60 cals/30 KBS/5 Rope Climbs *Team of 2: 40 cals/20 KBS/3 RopeContinue reading “02/07/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (5 Rounds for reps) “Big Gig” 5 Rounds: 1:00 Squat Cleans (135/95#) 1:00 Burpee Dumbbell Box Step-Ups (45/25#) (20″/16″) 1:00 Bike for Calories 1:00 Rest*Divide up and start athletes at different stations. *Move through the movements in order for 5 rounds. *Athletes will complete each movement 5 times.Continue reading “02/06/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) 4RFT: 9 Clean & Jerk (135/95#) 15 Toes-2-Bar 21 Calorie Row Rest 2:00 between rounds*Score is time to complete (including 2 minute rests between rounds). *Everyone will have different rest periods, i.e. if you complete first round at 2:30…you will begin your second round at 4:30.

Crossfit North Cloud – CrossFit Weightlifting Metcon (No Measure) Every 90 seconds, for 9 minutes: Station 1 – “Bottom’s Up” Kettlebell Carry Walk (Down/Back) Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111 Metcon Metcon (AMRAP – Reps) “Bottoms Up” Ascending Ladder for 10 Minutes: 3 Clean & Jerk (135/95#) 3 Over-the-BarContinue reading “02/03/2017”

Crossfit North Cloud – CrossFit Weightlifting Back Squat (75%/2)2 80%/2 85%/2 90%/1 95%/1 Metcon Metcon (Time) “All The Way Up” 20-18-16-12-10* Single Arm DB Snatch (55/35#) *After each round: 40 Double-unders 20 Walking Lunges*Snatches and Walking Lunges are total (not per arm/leg) **Athlete will complete: 1 Round of 20 DB Snatches then 40 DU andContinue reading “02/01/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) “Opening Day” 21-15-9: Wallballs (20/14#) Pull-ups Thrusters (95/65#) Box Jumps (24/20#) Kettlebell Swings (53/35#)