Category Archives: WOD

Crossfit North Cloud – CrossFit Gymnastics Metcon (No Measure) EMOMx6: Odd: 30 seconds of Double Unders or Single Unders Even: 6 Handstand Pushups/Handstand Holds/OH Dumbbell Holds. Metcon Metcon (4 Rounds for reps) “Dead End” AMRAP 3: 18 Deadlifts (155/105) 18 Over-the-Erg Burpees Max Calorie Row in time remaining Rest 3:00 AMRAP 3: 15 Deadlifts (185/135)Continue reading “01/30/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) Teams of 3: 150 Calorie Bike 100 Box Jump Overs (24/20#) 150 Calorie Row 75 Clean & Jerks (135/95#) 15 Rope Climbs***Modifications for Rope Climbs: Rope Climb progressions from the ground.***

Crossfit North Cloud – CrossFit Weightlifting Front Squat (2,2,2,2,2) 70%/2 75%/2 80%/2 (85%/2)2 Metcon Metcon (Time) “Icy Hot” 2 Rounds for time of: 21 Overhead Squats (75/55#) 21 Pull-ups 21 Power Snatches (75/55) 21 Burpees Over-the-BarRx+ = C2B Pullups

Crossfit North Cloud – CrossFit Metcon Valentine’s Day Massacre 17.3 (Rx) (Time) Partner 1 50 cal Row/ Scaled 35 Partner 2- 50 Cal Bike/ Scaled 35 *Side by side; simultaneously* Isabel 30 Snatches- shared work Partner 1- 50 cal Bike Partner 2- 50 Cal Row *Side by side; simultaneously* Grace 30 Clean and Jerk- sharedContinue reading “01/25/2017”

Crossfit North Cloud – CrossFit Mobility *Shoulder Mobility…10 minutes of shoulder mobility as a class. Metcon Metcon (Time) 3 Rounds: 20 Hang Power Cleans (115/75#) 20 Wallballs (20/14#) 20 Calorie Row

Crossfit North Cloud – CrossFit Metcon The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more aboutContinue reading “01/23/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) “Lights Out” AMRAP 30: Teams of 3: 12 Calorie Row 12 Power Snatch (95/65#) 12 T2B *Each partner completes 1 full round, then rotate.

Crossfit North Cloud – CrossFit Skill Work Just under 5 weeks left until the 2017 Open! The past two weeks we have focused on gymnastic based movements. Today, with the MetCon that we have programmed, it is a great day to focus on barbell movements…more specifically the Clean, Clean & Jerk, Push Press, Push JerkContinue reading “01/20/2017”

Crossfit North Cloud – CrossFit Metcon Tri-Sprint Intervals Version 3 (5 Rounds for calories) 5 Rounds: AMRAP 4: 25/20 Calorie Row 20 10m Shuttle Sprints Max Calorie Bike Rest 4:00 between rounds*Score is Max calories completed on Assault Air Bike each round. *For classes with more than 8 athletes, start groups of 4 every twoContinue reading “01/18/2017”

Crossfit North Cloud – CrossFit Mobility *Take 10 minutes for extra mobility work in the posterior chain. *Today’s WOD is extremely taxing on the core/posterior chain. Metcon Metcon (AMRAP – Rounds and Reps) “Marston” Complete as many rounds as possible in 20 minutes of: *1 Deadlift(315/205#)* 10 Toes-to-Bar 15 Burpees over the Barbell**To preserve theContinue reading “01/17/2017”