Category Archives: WOD

Crossfit North Cloud – CrossFit Weightlifting Split Jerk (Heavy 1 Rep) *Take 12-15 minutes to build to a Heavy 1-Rep Split Jerk (not max). *We are working on maintaining technique with moderate to heavy weight. *Safety, safety, safety…do NOT attempt to save by arching back, drop the weight. Do not spot others. *Single Reps onContinue reading “10/26/2016”

Crossfit North Cloud – CrossFit Metcon Metcon (4 Rounds for reps) Against a 4-minute running clock, perform the following for max reps: Run 600 Meters Push-Ups x Max Reps Rest exactly 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 Minutes of: 10 Box Jumps (24″/20″) 10Continue reading “10/25/2016”

Crossfit North Cloud – CrossFit Weightlifting Power Clean (Heavy 1 Rep) *Take 15 minutes to build to today’s “heavy-ish” (not max) 1 Rep Power Clean. *Suggested Reps: (all reps are drop from the top) Set 1 – 3 reps @ 65% Set 2 – 2 reps @ 75% Set 3 – 1 rep @ 85%Continue reading “10/24/2016”

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Reps) In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 60 seconds of American KB Swings (53/35) 60 seconds of Rest 60 seconds of Push Press (95/65) 60 seconds ofContinue reading “10/22/2016”

Crossfit North Cloud – CrossFit Weightlifting Bench Press (6,6,6) Three sets of: Bench Press x 6 reps @ 20X0 *Rest approximately 2 minutes between sets. **Record your heaviest set of 6.** Metcon Metcon (4 Rounds for reps) Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for maxContinue reading “10/21/2016”

Crossfit North Cloud – CrossFit Today’s workout is the workout that the winning Open Team “Captain Quad and the Hammies” got to create for winning the 2016 12:11 CrossFit Open Intramural. Metcon Captain Quad and the Hammies (Time) In teams of two complete the following for time: 20 Calorie Row 16 Thrusters (95/45) —— **TwiceContinue reading “10/19/2016”

Crossfit North Cloud – CrossFit Weightlifting Shoulder Press (5,5,5,5,5) Every 3 minutes, for 15 minutes (5 sets): Shoulder (Strict) Press x 3-5 reps If you achieve 5 successful reps, increase the load in the next set. *Score will be your final set (3 reps) Metcon Metcon (AMRAP – Rounds and Reps) Complete as many roundsContinue reading “10/18/2016”

Crossfit North Cloud – CrossFit Weightlifting Front Squat (3,3,3,3,3) Every 3 minutes, for 15 minutes (5 sets): Front Squat x 3 reps ACROSS @ approximately 85% of 1-RM Metcon Metcon (AMRAP – Reps) Against a 2-minute running clock, perform the following: Row 250 Meters Max Reps of Squat Cleans (135/95 lbs) Rest 2 minutes betweenContinue reading “10/17/2016”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) Partner 1: 250 M. Row 25 M. Sled Push (180/90) Partner 2: 250 M. Row 25 M. Sled Push (180/90) Rest for 5 minutes and then… Metcon Metcon (AMRAP – Rounds and Reps) With a partner, alternating movements complete AMRAP 15 of: 15 Power Snatches (75/55) 200Continue reading “10/15/2016”

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, with only one partner working at any time, complete as many rounds and reps as possible in 25 minutes of: 100 Double-Unders/200 Single-Unders 80 American Kettlebell Swings (53/35) 60 Wall Ball Shots (20/14) 40 Burpees 20 Toes-to-Bar