Category Archives: WOD

Crossfit North Cloud – CrossFit Weightlifting EMOM 6: Minutes 1-3 Snatch Pull (75%/3)3 Minutes 4-6 Power Snatch (65%/2)3 Snatch Pull Power Snatch Metcon Metcon (Time) With a partner, complete 1 round for time: 30 Box Jumps (24/20) 30 C2B Pull-ups 30 KB Swings (1.5/1 Pood) 30 Front Squats (115/80#) 30 T2B 30 Push Press (115/80#)Continue reading “12/19/2016”

Crossfit North Cloud – CrossFit Weightlifting EMOMx8: 4 TTB + 6 1-arm DB snatch – you choose the weight (3/side) DB Snatch (6×8) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3: AMRAP 25: 100 Cal Row, 50 Thrusters (75/45) 100 Cal Row, 50 Thrusters (95/55) 100 Cal Row, 50 Thrusters (115/65) 100 CalContinue reading “12/17/2016”

Crossfit North Cloud – CrossFit Weightlifting Clean and Jerk (1,1,1,2,1,1,1,1,1) 65%/2+1 70%/2+1 75%/2+1 80%/2 85%/1 90%/1 (80%/1)3 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 12 Box Jumps (30/24″) 9 Power Snatch (135/95#) 6 Bar Muscle-Ups

Crossfit North Cloud – CrossFit Weightlifting EMOM 8: Odd Minutes: 5 TTB Even Minutes: 5 OHS (Weight is Across) @75% of 1-RM Overhead Squat Metcon Metcon (Time) With a partner, complete 4 rounds total For Time: 21 Wallballs (20/14#) 18 Hang Power Snatches (75/55#) 15 Burpees Over the Bar 12 C2B PU*Reps can be partitionedContinue reading “12/14/2016”

Crossfit North Cloud – CrossFit Gymnastics Metcon (No Measure) Minutes 1-2 & 5-6: Rope Climb x 2 ascents (or rope climb progressions) Minutes 3-4 & 7-8: L-Sit Hold x 60 seconds accumulated time Metcon Wise Men (3 Rounds for reps) “Wise Men” AMRAP 3: Macho Man (135/95#) Rest 3:00 AMRAP 3: Macho Man (155/105#) RestContinue reading “12/13/2016”

Crossfit North Cloud – CrossFit Weightlifting Back Squat (8,8,8) 70%/8 75%/8 78%/8 Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) In teams of 3 or 4, complete a 25 minute AMRAP of: 20 Wallballs (20/14) 20 Pullups 40 Double-Unders (80 Single-Unders) 20 Deadlifts (135/95) 20 Shoulder-to-Overhead (135/95) Max Effort (Meters of Rowing)*Partner 1 begins on the rower, partners 2/3/4 work through the chipperContinue reading “12/10/2016”

Crossfit North Cloud – CrossFit Weightlifting Hang Clean Hang Squat Clean: 4 x 3 at 70% – from mid thigh. Metcon Metcon (3 Rounds for reps) Complete as many reps as possible in 4 minutes of: 21-15-9: Power Snatch (75/55#) Burpees Rest 4:00 Complete as many reps as possible in four minutes of: 15-12-9: PowerContinue reading “12/09/2016”

Crossfit North Cloud – CrossFit Weightlifting Clean and Jerk (6 x 3+1) Set 1: 60%/3+1 Set 2: 65%/3+1 Set 3: 70%/3+1 Sets 4,5,6: (75%/3+1)3 *For example, set 1 is read as: 3 cleans + 1 jerk @ 60% of 1-RM. *Stick to the percentages, reps are not touch and go. Drop from the top andContinue reading “12/07/2016”

Crossfit North Cloud – CrossFit Skill Work Metcon (No Measure) Use extra class time after the WOD to work on specific skills or mobility! *Possible skill work: Rowing technique, Pistols, Pull-ups, Lifts, T2B, Double Unders… Metcon Metcon (3 Rounds for reps) AMRAP 3: 15 Calorie Bike 15 Power Cleans (115/85#) Rest 3:00 AMRAP 3:00 12Continue reading “12/06/2016”