Category Archives: WOD

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Team “Cindy Burped” In a team of 3, switching every minute, complete a 24 minute AMRAP of: 5 Pull-ups 10 AbMat Sit-ups 15 Air Squats*While partner 1 completes as many rounds and reps as possible, partner 2 completes as many Burpees as possibleContinue reading “1/02/2017”

Crossfit North Cloud – CrossFit Weightlifting 3-Position Snatch 3-Position Snatch (high hang, mid-thigh, then floor)Every 2 minutes for 6 minutes (3 sets), complete 3 Reps of a 3-position snatch. Weight is across @ 60% of your 1-RM. Metcon Metcon (AMRAP – Rounds and Reps) With a partner, complete AMRAP 20 of: 10 Power Snatches (95/65#)Continue reading “12/31/2016”

Crossfit North Cloud – CrossFit Accessory Work Metcon (No Measure) Every 2 minutes for 12 minutes: (3 sets of each station) Station 1: 20 AbMat SitUps Station 2: 60 Second DB Overhead Static Hold*DB OH hold: Pull the ribcage down, engage your core and shoulders should be actively pressing up with locked out elbows. MetconContinue reading “12/30/2016”

Crossfit North Cloud – CrossFit Metcon 500m Row (Time) Max Effort 500m RowThis is an all-out, max effort 500 M. Row for time. Metcon Metcon (3 Rounds for reps) “Christmas Threes” AMRAP 3: Buy-in: 50 Double-unders 15 Deadlifts (185/135#) 15 Over-the-Bar Burpees Rest 3:00 AMRAP 3: Buy-in: 50 Double-unders 10 Deadlifts (225/155#) 10 Over-the-Bar BurpeesContinue reading “12/28/2016”

Crossfit North Cloud – CrossFit Weightlifting Push Jerk (2,2,1,1,1,1,1,1) Set 1: 2 @ 50% Set 2: 2 @ 55% Set 3: 1 @ 60% Set 4: 1 @ 65% Set 5: 1 @ 70 % Sets 6-8: 1 @ 75% *Stay safe, do not arch back. *Work on Push JERK technique, not Push Press. *BarContinue reading “12/27/2016”

Crossfit North Cloud – CrossFit Gymnastics Metcon (No Measure) EMOM 8: Odd Minutes: Supine Ring Rows x 8 Even Minutes: Evil Wheels x 6 Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips*This is one of the “Girls”…a Benchmark workout! *Complete 21 Cleans (Power or Squat), then 21 Ring Dips, 15 Cleans/15 Ring Dips,Continue reading “12/26/2016”

Crossfit North Cloud – CrossFit Metcon 12 Days of CrossFit (Time) “12 Days of CrossFit” 1 Squat Snatch (135/95#) 2 Box Jumps (30/24″) 3 Push Presses (135/95#) 4 Toes-to-Bar 5 Hang Power Cleans (135/95#) 6 Hand-Release Push-ups 7 Deadlifts (135/95#) 8 AbMat Sit-ups 9 American KB Swings (70/53#) 10 Lunges (10 EACH side) 11 WallballsContinue reading “Christmas Eve WOD – 12 Days of CrossFit”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) With a partner, complete for time: 1 Round: 800m Row 30 Russian KB Swings (70/53) 30 Pull-ups 2 Rounds: 30 Cal Bike 30 Box Jumps (24/20″) 30 Wallballs (20/14#) 1 Round: 800m Row 30 Russian KB Swings (70/53) 30 Pull-ups*Reps can be divided up however partners wish.Continue reading “12/23/2016”

Crossfit North Cloud – CrossFit Metcon 5-Station Team (AMRAP – Reps) In teams of two, with only one partner working at a time, complete two rounds of: 1. Burpee Box Jump Overs (24/20) 2. Clean & Jerk (135/95) 3. Assault Bike for Calories 4. AbMat Sit-ups 5. Partner Deadlifts (275/225/185)*Partners will complete 2 MINUTES atContinue reading “12/21/2016”

Crossfit North Cloud – CrossFit Mobility Take about 10 minutes as a class for extra mobility before the WOD. “The Chief” is extremely taxing, so focus on the shoulder and hip areas. Metcon The Chief (AMRAP – Rounds and Reps) Max rounds in 3 minutes of: 3 Power Cleans, 135/95 6 Push-Ups 9 Squats RestContinue reading “12/20/2016”