Category Archives: WOD

Crossfit North Cloud – CrossFit Metcon 10-Station Team (AMRAP – Reps) “10-Station Team” (30 Minutes) In teams of two complete these 10 stations for AMRAP: 1. Assault Bike for Max. Calories 2. Push Press (95/65) 3. Toes-to-Bar/K2E/HLR 4. Goblet Squats (53/35) 5. Russian KB Swings (53/35) 6. Double-Unders/SU/JJ 7. Push-Ups 8. Wallballs (20/14) 9. AbMatContinue reading “09/14/2016”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) With a partner, complete the chipper: 100 Burpees 80 Single-Arm DB Ground-2-Overhead (55/35) 60 Overhead Walking Lunges (45/25) 40 Pullups 20 Power Cleans (155/105)*Score is time to complete one round of the chipper. *DB G2O can be Snatches or Clean and Jerk. *OH Lunges, use a plateContinue reading “09/13/2016”

Crossfit North Cloud – CrossFit Metcon Friend Week – 1 (AMRAP – Rounds and Reps) With a partner, alternating movements, complete a 20 minute AMRAP of: 20/15 Calorie Row 10 Pushups 20 Goblet Squats (53/35)*Partners alternate each movement. *Score is total Rounds and Reps completed in 20 minutes. *Focus on FULL range of motion onContinue reading “09/12/2016 – Friend Week”

Crossfit North Cloud – CrossFit Metcon 343 (Time) With a Partner, complete for time: 100 TTB 100 Power Cleans (135/95) 100 Wall Balls (20/14) 43 Synchronized Burpees*Reps can be partitioned in any way desired. *Only one partner working at a time, EXCEPT the Burpees. *Burpees must be done synchronized, partners must be standing at theContinue reading “09/10/2016”

Crossfit North Cloud – CrossFit Weightlifting Snatch Balance + OH Squat (1,1,1,1,1) Every 3 minutes, for 15 minutes (5 sets): Snatch Balance + Overhead Squat Build to today’s heaviest snatch balance + overhead squat. Metcon Metcon (Time) For time: 12 Power Snatches (115/75 lbs) 12 Box Jumps (30″/24″) 9 Power Snatches (115/75 lbs) 9 BoxContinue reading “09/09/2016”

Crossfit North Cloud – CrossFit Weightlifting Push Press (5,5,5,5,5) A. Every 3 minutes, for 15 minutes (5 sets): Push Press x 3-5 reps Goal is to establish today’s 5-RM. Metcon Metcon (Weight) Every minute, on the minute, for 16 minutes: Odd minutes – 10 Burpees Even minutes – 5 Power Cleans***Score is the total weightContinue reading “09/07/2016”

Crossfit North Cloud – CrossFit Weightlifting Three sets of: Back Squat x 3 reps @ 85-90% of your 1-RM Rest 60 seconds Single-Arm Dumbbell Row x 10 reps @ 2111 Rest 60 seconds Back Squat (3,3,3) Single Arm Dumbbell Row (10,10,10) Metcon Metcon (Time) For time: Row 1000 Meters followed immediately by . . .Continue reading “09/06/2016”

Crossfit North Cloud – CrossFit Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run*May be done in teams of up to 4 and work can be divided up however you want, with only 1 person working at a time. *Must be doneContinue reading “Labor Day WOD”

Crossfit North Cloud – CrossFit Metcon 5-Station Team (AMRAP – Reps) In teams of two, with only one partner working at a time, complete two rounds of: 1. Burpee Box Jump Overs (24/20) 2. Clean & Jerk (135/95) 3. Assault Bike for Calories 4. AbMat Sit-ups 5. Partner Deadlifts (275/225/185)*Partners will complete 2 MINUTES atContinue reading “09/03/2016”

Crossfit North Cloud – CrossFit Weightlifting Hang Snatch (8 sets x 1.1.1) *Record your heaviest single rep. **Every 2 minutes, for 16 minutes (8 sets): Hang Snatch x 1.1.1 (rest 10 seconds between singles) **Build in load over the course of the eight sets. Metcon Metcon (AMRAP – Rounds and Reps) Complete as many roundsContinue reading “09/02/2016”