Category Archives: WOD

Crossfit North Cloud – CrossFit Weightlifting EMOM 6: Odd Minutes: 3 Back Squats @ 65% of 1-RM Even Minutes: 5 Strict Pullups Back Squat (3,3,3) Metcon Metcon (AMRAP – Rounds and Reps) “Gridlock” Complete as many rounds as possible in 15 minutes of: 30 Wallballs (20/14#) 20 Power Snatch (75/55#) 5 Ring/Matador DipsRx+ = RingContinue reading “01/16/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 3: AMRAP 25: 100 Calorie Bike 50 Clean & Jerks (95/65) 100 Calorie Bike 50 Clean & Jerks (135/95) 100 Calorie Bike 50 Clean & Jerks (155/105) 100 Calorie Bike Max Clean & Jerks (185/135)

Crossfit North Cloud – CrossFit Skill Work As of today, we are just under 6 weeks from the Open! Today our skill work will focus on pullup bar movement variations. **The three movements we are working on a the Kipping Pullup, Kipping Chest-to-Bar Pullup and Bar Muscle-Up** ***What you work on today, depends on whereContinue reading “01/13/2017”

Crossfit North Cloud – CrossFit Weightlifting Clean Pull (3,3,3) Take 5 minutes to complete: (105%/3)3 *Weight should be AT OR ABOVE 1-RM Power Clean. Clean (2,2,2,2) Set 1: 70%/2 Set 2: 75%/2 Set 3: 80%/2 Set 4: 85%/2 *Immediately following the 3 sets of “Clean Pulls,” take 8-10 minutes to complete 4 sets of 2Continue reading “01/11/2017”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) “Febreeze” 30-20-10: Pull-ups Calorie Bike Directly into… 30-20-10: Push Press (75/55#) Jumping Lunges

Crossfit North Cloud – CrossFit Metcon Weightlifting Metcon (No Measure) EMOMx6: (3 sets) Odd: 5 TTB + 5 OHS (You pick the weight) Even: Rest Overhead Squat (5,5,5) Metcon (5 Rounds for reps) “Good Vibrations” 5 Rounds, for max reps: 1:00 Max Calorie Row 1:00 Power Cleans (135/95#) 1:00 Burpees over Bar 1:00 Rest*Large classes,Continue reading “01/09/2017”

Crossfit North Cloud – CrossFit Weightlifting Clean and Jerk (5,4,3,2,1) With a partner, “you go – I go style” 5 Clean and Jerks 4 Clean and Jerks 3 Clean and Jerks 2 Clean and Jerks 1 Clean and Jerk *weight should be ascending, as reps go down weight goes up. Metcon Metcon (Time) “Ring ItContinue reading “01/07/2017”

Crossfit North Cloud – CrossFit Metcon Mobility Today’s WOD is very quad/posterior chain dominant. Take 5-10 minutes to get extra mobility work in…focusing on the shoulders and hips. Metcon (Time) Complete 3 Rounds For Time of: 20 Calorie Row/Bike 16 Thrusters (95/65#) 20 Calorie Bike/Row 17 Toes-to-Bar*For larger classes, stagger the start times (heats) soContinue reading “1/06/2017”

Crossfit North Cloud – CrossFit Skill Work We are approximately six weeks out from the 2017 CrossFit Open! Over these next few weeks there will be time built in to class to focus on skills that will be valuable to you during the open. *today, focus on gymnastic based movement…pull-ups, pistols, muscle ups, etc. MetconContinue reading “01/04/2017”

Crossfit North Cloud – CrossFit Weightlifting Hang Snatch (3,3,3,3,3) Set 1: 60%/3 Set 2: 65%/3 Sets 3-5: 70%/3 Metcon Metcon (Time) 4 Rounds for time: 12 Box Jumps (24/20″) 12 American Kettlebell Swings (53/35#) 12 Wallballs (20/14#) 12 Burpees