Category Archives: WOD

Crossfit North Cloud – CrossFit Metcon Metcon (3 Rounds for reps) Complete as many rounds and reps as possible in 7 minutes of: Row 250 Meters 10 Thrusters (95/65 lbs) Rest 7 minutes Complete as many rounds and reps as possible in 7 minutes of: 40 Double-Unders/80 Single-Unders 20/15 Hand-Release Push-Ups Rest 7 minutes CompleteContinue reading “10/12/2016”

Crossfit North Cloud – CrossFit Weightlifting A. Five sets of: Back Squat x 5 reps @ 30X1 Rest 60 seconds Single-Arm Dumbbell Row x 10 reps @ 2020 Rest 60 seconds *Back Squat weight is ACROSS. Back Squat (5,5,5,5,5) Single Arm Dumbbell Row (10,10,10,10,10) Metcon Metcon (AMRAP – Rounds and Reps) Complete as many roundsContinue reading “10/11/2016”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) In teams of 3-4, complete 3 rounds EACH for time of: 20/15 Calorie Row 20 (10 each leg) Alternating Lunges (40/25) 20 Pushups 10 Burpee Box Jump Overs (24/20)*This workout is performed Conga-Line style. *Athletes all must begin on the rower. *Lunges are stationary (not walking) andContinue reading “10/10/2016”

Crossfit North Cloud – CrossFit Metcon Weightlifting Every 3 minutes, for 15 minutes (5 sets): 1 set of 3 singles (1.1.1) @ approximately 75% of your 1-RM C&J. Clean and Jerk (Across (75%)) *ALL Reps are drop from the top (if more than #15 plate on each side). No touch and go. *Weight is acrossContinue reading “10/07/2016”

Crossfit North Cloud – CrossFit Metcon Weightlifting Every 3 minutes, for 15 minutes (5 sets): 1 set of 3 singles (1.1.1) @ approximately 75% of your 1-RM C&J. Clean and Jerk (Across (75%)) *ALL Reps are drop from the top (if more than #15 plate on each side). No touch and go. *Weight is acrossContinue reading “10/07/2016”

Crossfit North Cloud – CrossFit Weightlifting A. Four sets of: Back Squat x 6-8 reps @ 30X1 Rest 90 seconds Wall Slides x 5 reps @ 3030 Rest 90 seconds Wall Slides: Same as floor slides, except up against the wall. Wall Slides (or Floor Slides if you are really tight) Floor Slides: Lie onContinue reading “10/05/2016”

Crossfit North Cloud – CrossFit Weightlifting Every 3 minutes, for 18 minutes (6 sets), of Push Press: *Set 1 – 5 reps *Set 2 – 3 reps *Sets 3-6 – 1 rep The goal is to build to today’s Heavy 1 Rep. Push Press (Heavy 1-RM) Metcon Metcon (Time) Three rounds for time of: 10Continue reading “10/04/2016”

Crossfit North Cloud – CrossFit Weightlifting Every 2 minutes, for 12 minutes (6 sets): Clean x 1.1.1.1 (rest 5-10 seconds between each single) *Build over the course of 6 sets to today’s Heavy 1-RM (within a set of 4 singles.) Clean (Heavy Single) Metcon Metcon (3 Rounds for time) Three sets for times of: 250Continue reading “10/03/2016”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) WOD: In a team of 4: 800 M. Run Buy-In (broken up anyway desired) Once team completes 800 Meter Run: 50 Thrusters: 115/75 25 Tire Flips 50 Pullups then… 100 American KB Swings (53/35) (2 partners) *Other 2 partners: Static Deadlift hold (225) 80 KB Goblet SquatsContinue reading “10/01/2016”

Crossfit North Cloud – CrossFit Weightlifting Snatch (1-RM) Take 15-20 minutes to build to today’s 1-RM Snatch Metcon Metcon (AMRAP – Reps) Every minute, on the minute, for 20 minutes: Odd minutes – Rowing for Max Calories Even minutes – Power Snatch x 3 reps @ 75% of today’s 1RM