Category Archives: WOD

Crossfit North Cloud – CrossFit Weightlifting Every 3 minutes, for 18 minutes (6 sets) of: 5 Deadlifts @ 75-80% 10 Tall Box Jumps (jump up, step down with support) Deadlift (5,5,5,5,5,5) Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of: 10 Squat Cleans (135/95 lbs)Continue reading “09/28/2016”

Crossfit North Cloud – CrossFit Weightlifting Every 4 minutes, for 16 minutes (4 sets) of: Bench Press x 6-Reps Pull-Ups x Max Reps Bench Press (6,6,6,6) Pull-ups (Max Reps) Metcon Metcon (Time) For time: 50/30 Push-Ups 300 Meter Run 30 American Kettlebell Swings (53/35) 300 Meter Run 50/30 Push-Ups 300 Meter Run 30 American KettlebellContinue reading “09/27/2016”

Crossfit North Cloud – CrossFit Weightlifting Every 2 minutes, for 20 minutes (5 sets) of: Station 1 – Front-Racked Alternating Reverse Lunges x 12 reps Station 2 – 60 seconds of Handstand Push-Ups/Handstand Hold/Box Pike Pushups/Seated DB Strict Press for Max reps Front Rack Lunge (12,12,12,12,12) Handstand Push-ups Metcon Metcon (AMRAP – Reps) Against anContinue reading “09/26/2016”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) With a partner, for time: 1000 Meter Row 20 Ground-to-Overhead (135/95 lbs) 30 Ring Dips 800 Meter Run 30 Ring Dips 20 Ground-to-Overhead (135/95 lbs) 1000 Meter Row*Only one partner working at a time, reps may be divided up in anyway. *G2O may be done as anyContinue reading “09/24/2016”

Crossfit North Cloud – CrossFit Weightlifting Power Clean (1-RM) Take 12-15 minutes and build to today’s 1-RM Power Clean Metcon Metcon (Time) For time: 30 Calorie Row 30 Burpees Over-The-Bar 30 Wall Balls (20/14 lbs) 30 American Kettlebell Swings (70/53 lb) 30 Snatches (95/65) 30 Pull-Ups

Crossfit North Cloud – CrossFit Gymnastics Weighted Pull-ups (3,2,2,1,1,1) E2MOM 12 Weighted Pull-Ups: *Set 1 – 3 reps *Set 2 – 2 reps *Set 3 – 2 reps *Sets 4-6 – 1 rep **Score is heaviest single weighted pullup. Metcon Metcon (Time) In teams of two: 21-18-15-12-9 Thrusters (95/65) 40 Double Unders/80 Single Unders 200Continue reading “09/21/2016”

Crossfit North Cloud – CrossFit Metcon Walking Lunges (20,20,20) Every two minutes, for 6 minutes (3 sets): D/KB Walking Lunge x 20 steps. **Go heavy, the final steps should not be performed without struggle. Metcon Metcon (3 Rounds for reps) A. Complete as many reps as possible in 5 minutes of: 20 Double-Unders 10 AirContinue reading “09/20/2016”

Crossfit North Cloud – CrossFit Weightlifting Hang Snatch + Snatch (1,1,1,1,1,1,1,1) Every two minutes, for 16 minutes (8 sets): Hang Snatch + Snatch *Focus on FORM. Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of: 12Continue reading “09/19/2016”

Crossfit North Cloud – CrossFit Weightlifting Four sets of: Push Press x 3-4 reps Rest 60 seconds Plank from Rings x 60 seconds Rest 60 seconds Push Press (4,4,4,4) Metcon Metcon (AMRAP – Reps) Against a 60 second running clock, for a total of five sets, perform as many reps as possible of: 10 AmericanContinue reading “09/17/2016”

Crossfit North Cloud – CrossFit Metcon Friend Week – 4 (Time) In teams of 3, complete 3 rounds EACH for time of: 400 M. Run 10 Deadlifts (225/155) 15 Burpees Box Jump Overs (24/20) 20 Pullups*This workout will be completed in “Conga Line” style. *First teammate starts on the rower, then moves to the deadlifts.Continue reading “09/16/2016 – Friend Week”