Category Archives: WOD

Crossfit North Cloud – CrossFit Metcon Get A Grip (Time) “Get A Grip” Teams of two must complete 100 repetitions of the following complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk The weight (95lbs for men, 65 lbs for women) cannot come to rest on the floor atContinue reading “11/07/2016”

Crossfit North Cloud – CrossFit Weightlifting Snatch (1-RM) *Take 10 minutes to build to a 1-RM Snatch. *Can be performed as a power or squat snatch. Clean and Jerk (1-RM) *Take 10 minutes to build to a 1-RM Clean & Jerk. *Clean can be performed as a power or squat clean. *Jerk can be performedContinue reading “11/05/2016”

Crossfit North Cloud – CrossFit Weightlifting 3-Position Snatch (EMOM 24) 3-Position Snatch (high hang, mid-thigh, then floor)Every 3 minutes, for 24 minutes (8 sets) of: 3-Position Snatch Build in load over the course of the 8 sets, emphasizing good speed and mechanics. Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, alternating completeContinue reading “11/04/2016”

Crossfit North Cloud – Competitor’s Training Weightlifting Snatch (2,2,2,1,1) 65%/2 70%/2 75%/2 80%/1 85%/1 Clean and Jerk (2,2,2,1,1) 65%/2 70%/2 75%/2 80%/1 85%/1 Back Squat (3,3,3,3,3,3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 60 Double-unders 30 Wallballs (20/14#) 15 Deadlifts (245/165#) Metcon (No Measure) 8×3 Strict L-Sit Pull ups

Crossfit North Cloud – CrossFit Metcon Metcon (3 Rounds for reps) Complete as many rounds and reps as possible in 6 minutes of: 6 Power Snatches (95/55 lbs) 12 Wall Ball Shots (20/14 lbs) Rest 4 minutes, and when the running clock hits 10:00… Complete as many rounds and reps as possible in 6 minutesContinue reading “11/02/2016”

Crossfit North Cloud – Competitor’s Training Weightlifting Clean and Jerk 60%/3+1 65%/3+1 70%/3+1 (75%/3+1)2 Front Squat (75%/4)5) (75%/4)5 Metcon Metcon (Time) “Big Clean Complex” 6 Sets: High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk HighContinue reading “11/02/2016”

Crossfit North Cloud – CrossFit Weightlifting Front Squat (3,3,3,3,3) *Every 3 minutes, for 15 minutes (5 sets) of: Front Squat x 3 reps @ 30X1 *Keep elbow up and do not crash at the bottom. *Below parallel on every rep. *Build over the course of the 5 sets to a heavy 3-Rep Front Squat MetconContinue reading “11/01/2016”

Crossfit North Cloud – CrossFit Metcon Halloween WOD (AMRAP – Rounds and Reps) In teams of two, complete as many round and reps possible in 25 minutes of: Buy-In: 800 M. “Pumpkin” Carry then, in the time remaining: AMRAP of: 10 Pumpkin Situp Passes 31 Pumpkin Hold Squats 16 PushupsHAPPY HALLOWEEN!!! *At CFNC, we useContinue reading “Halloween WOD!”

Crossfit North Cloud – CrossFit Metcon Metcon (4 Rounds for reps) (8 sets) Tabata Pullups Rest 60 seconds (8 sets) Tabata Squat Cleans (115/75) Rest 60 seconds (8 sets) Tabata Burpees Over-the-Bar Rest 60 seconds (8 sets) Tabata Wallballs (24/20) *Perform eight sets of “Tabata” of each movement (4 minutes total), and then rest 60Continue reading “10/29/2016”

Crossfit North Cloud – CrossFit Weightlifting Back Squat (3,2,1,3,2,1) Six sets of: Back Squat Set 1 – 3 reps @ 75-80% Set 2 – 2 reps @ 80-85% Set 3 – 1 rep @ 85-90% Set 4 – 3 reps @ 80-85% Set 5 – 2 reps @ 85-90% Set 6 – 1 rep @Continue reading “10/28/2016”