Category Archives: WOD

Crossfit North Cloud – CrossFit Weightlifting Power Clean (1.1 EMOM 10) EMOM 10 (10 sets): Power Clean x 1.1 (rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets) Metcon Metcon (Time) In teams of two, alternate FULL sets to complete four sets EACH for time of: 3Continue reading “11/21/2016”

Crossfit North Cloud – CrossFit Weightlifting Bench Press (2-RM) Take 12-15 minutes to build to today’s 2-RM Bench Press Metcon Metcon (Time) For time: Row 1000 Meters 30 Bench Press @ 60% of today’s 2-RM Row 1000 Meters*2nd row, can be an 800 M. run. Either can be counted as Rx. *Rx means, 60% orContinue reading “11/19/2016”

Crossfit North Cloud – CrossFit Weightlifting Front Squat (1-RM) Take 10 minutes to build to a new 1-RM Front Squat Metcon Sage at 20 (AMRAP – Rounds and Reps) “Sage at 20″ Complete as many rounds and reps as possible in 20 minutes of: 20 Thrusters (135/95 lbs) 20 Pull-Ups 20 Burpees Over the Barbell

Crossfit North Cloud – CrossFit Weightlifting Metcon (No Measure) Every 3 minutes, for 15 minutes (5 sets): 20 Dumbbell Walking Lunges (10 each leg) 15 Ring/Matador/Box Dips Walking Lunges (20,20,20,20,20) Metcon Metcon (Time) In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of: 20 Kettlebell Swings (53/35)Continue reading “11/16/2016”

Crossfit North Cloud – CrossFit Weightlifting Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Shoulder Press x 3-5 reps @ 20X1 (if you make 5 reps, increase the load until you establish a strong 3-RM) Station 2 – Single-Arm Dumbbell Row x 6-8 reps each arm @ 20X1 Shoulder PressContinue reading “11/15/2016”

Crossfit North Cloud – CrossFit Weightlifting Back Squat (4,4,4,4,4) Set 1 – 60%/4 Set 2 – 70%/4 Set 3 – 75%/4 Set 4 – 80%/4 Set 5 – 80%/4 *5 sets of four, try to follow the percentages as close as possible. *Do not increase weight from set 4 to 5, score is weight liftedContinue reading “11/14/2016”

Crossfit North Cloud – CrossFit Metcon Run BMC (Time) “Run BMC” 200m Run 1 Round of Barbara: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 400m Run 2 Rounds of Mary: 5 Handstand Push-ups 10 Pistols 15 Pull-ups 600m Run 3 Rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run

Crossfit North Cloud – CrossFit Skill Work Take 10-15 Minutes for extra mobility work, especially focusing on shoulders and back. Can also use this time to work on developing pull-up technique. Metcon Three Wise Men Tribute (3 Rounds for reps) “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 HangContinue reading “11/11/2016”

Crossfit North Cloud – CrossFit Weightlifting Overhead Squat (4,4,4,4,4,4) Every 3 minutes, for 18 minutes (6 sets): Overhead Squat x 4 reps Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-Ups 10 Alternating One-Arm Dumbbell Snatches (45/25) 10 Box Jump Overs (24/20)Rx +Continue reading “11/09/2016”

Crossfit North Cloud – CrossFit Weightlifting Three sets of: Push Press x 5 reps (push press weight is ACROSS) Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110 Rest 90 seconds Push Press (5,5,5) Weighted Pull-ups (5,5,5) Metcon Metcon (Time) For time: 10 Wall Ball Shots (20/14 lbs) 1 Ring Dip 9 WallContinue reading “11/08/2016”