Category Archives: WOD

Crossfit North Cloud – CrossFit Weightlifting Snatch (3,3,3,3,3) Set 1: 3 Reps @ 60% Set 2: 3 Reps @ 65% Sets 3 – 5: 3 Reps @ 70% *Take 15 Minutes to complete 5 sets of 3 as close to the prescribed percentages as possible. *All Reps are Touch and Go. Metcon Metcon (AMRAP –Continue reading “12/05/2016”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) Teams of 3: 100 Calorie Bike 75 Calorie Row 50 Power Snatches (115/75) 100 Calorie Bike 75 Calorie Row 50 Clean and Jerks (115/75) 100 Calorie Bike 75 Calorie Row 50 Thrusters (115/75)*Reps can be partitioned however your team decides. *Movements must be performed in order. *ScoreContinue reading “12/03/2016”

Crossfit North Cloud – CrossFit Weightlifting Back Squat (3,3,3,3,3,3,3,3) *Take 15 minutes to complete 8 sets of 3 Back Squats at 75% of your 1-RM. Metcon HOA 2016 Event 6 (Time) In teams of 4, in Conga Line style, complete for time: 30/20 Cal. Row 20 DB Thrusters (45/25) 30/20 Cal. Assault Bike 20 BurpeeContinue reading “12/02/2016”

Crossfit North Cloud – CrossFit Weightlifting Front Squat (4 X 5) 4 sets of 5 reps each @ 65% of 1-RM. Metcon Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans + Push Jerks* (135/95#) *Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one.Continue reading “11/30/2016”

Crossfit North Cloud – CrossFit Weightlifting Drop Snatch (Heavy 1-Rep) Take 12-15 minutes to work up to a Heavy-ish 1 Rep Drop Snatch. Drop Snatch = Snatch Balance with no Leg Drive … “Pull Under the Bar” Suggested Rep Scheme: Set 1 – 3 Reps Set 2 – 2 Reps Set 3 – 2 RepsContinue reading “11/29/2016”

Crossfit North Cloud – CrossFit Weightlifting Push Press (5,5,5,5,5) Every 3 minutes, for 15 minutes (5 sets): Push Press x 3-5 reps Goal is to find today’s 5-RM. If you get 5 successful reps, move up in weight on the next set. *Be SAFE, Do not attempt to save reps…DROP the bar. Metcon Metcon (AMRAPContinue reading “11/28/2016”

Crossfit North Cloud – CrossFit Metcon The Gobbler (Time) In teams of 2 – 4, complete for time: 200 M. Run 100 Calorie Row 200 M. Run 100 Pullups 200 M. Run 100 Power Cleans (95/65) 200 M. Run 100 Burpees 200 M. Run 100 Wallballs (20/14) 200 M. Run 100 Calorie Bike 200 M.Continue reading “The Gobbler”

Crossfit North Cloud – CrossFit Warm-up Warm-up (No Measure) Group Warm-up 1: 1-2 Minutes on Assault Airbike 10 PVC Passthroughs 10 Goblet Squats 10 Pushups 10 AbMat Situps Metcon 10-Station Team (AMRAP – Reps) “10-Station Team” (30 Minutes) In teams of two complete these 10 stations for AMRAP: 1. Assault Bike for Max. Calories 2.Continue reading “11/25/2016”

Crossfit North Cloud – CrossFit Metcon Metcon (5 Rounds for reps) Every 6 minutes, for 30 minutes (5 sets): Complete as many reps as possible in 3 minutes of: 5 Burpee Toes to Bar (perform a burpee, immediately followed by a toes to bar) Run 200 Meters/Row 250 Meters Max Reps of Bar Muscle-Ups (Rx+)Continue reading “11/23/2016”

Crossfit North Cloud – CrossFit Weightlifting 3-Position Snatch (1,1,1,1,1,1) 3-Position Snatch (high hang, mid-thigh, then floor)Build over the course of the six sets. Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 7 minutes of: 7 Overhead Squats (135/95 lbs) 7 Box Jumps (30″/24″) 7 Toes-to-Bar*Overhead Squats mustContinue reading “11/22/2016”