Category Archives: WOD

Crossfit North Cloud – CrossFit Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups*KB Swings are American KB Swings. **This is the end of the month test of the “Helen” Monthly Challenge, improve your time from the beginning of the month with the same modifications ORContinue reading “Helen Re-test Day!”

Crossfit North Cloud – CrossFit Weightlifting Shoulder Press (2,2,2,2,2,2) Six sets of: Shoulder Press x 2 reps Rest 2-3 minutes *Goal is to work up to today’s heavy 2-Rep. Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 12 minutes of: 10 Pull-Ups 15 Thrusters (95/65 lbs) 20/15Continue reading “08/30/2016”

Crossfit North Cloud – CrossFit Weightlifting Every 2 minutes, for 12 minutes (3 sets of each): Station 1 – Hang Clean + Power Clean + Clean (work up to today’s heavy 1-Rep) Station 2 – Ring Dips x 10 reps @ 2111 Hang Clean + Power Clean + Clean (Heavy 1 Rep) Build to today’sContinue reading “08/29/2016”

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Reps) In teams of four, complete as many reps as possible in 30 minutes of: 400 Meter Run Box Jumps (24/20) Burpee Pull-Ups Alternating KB Snatches (53/35)**Each team member will start on a different station and may not rotate to the next station until their runningContinue reading “08/27/2016”

Crossfit North Cloud – CrossFit Metcon Walking Lunges (20,20,20) A. Every 3 minutes, for 9 minutes (3 sets): 20 Walking Lunges with Dumbbells or Kettlebells Metcon Metcon (4 Rounds for reps) (8 sets) Tabata Row for Calories Rest 60 seconds (8 sets) Tabata Wall Ball Shots Rest 60 seconds (8 sets) Tabata Burpees Rest 60Continue reading “08/26/2016”

Crossfit North Cloud – CrossFit Gymnastics Metcon Three sets of: Bulgarian Split Squat x 20 (10 each leg) Rest 30 seconds Handstand Push-Ups x 10 reps (accumulated) Rest 1-2 minutes. *Split Squats can be weighted, but VERY light. *Complete 10 total HSPU/Added Mats/Box Pike PU each set. **This is all about improving form/working on HSPUContinue reading “08/24/2016”

Crossfit North Cloud – CrossFit Weightlifting Front Squat (5,5,5,5) *From the rig* **Weight scheme for today is “Across,” this means you will do the same weight for all four sets. **Pick a weight that you know you can complete all 4 sets of 5, but heavy enough that the last 1 or 2 reps isContinue reading “08/23/2016”

Crossfit North Cloud – CrossFit Gymnastics Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Arch to Hollow Rolls x 20 reps (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor) Station 2 – Supine Ring Rows x 12Continue reading “08/22/2016”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) In teams of two, with only one partner working at a time, complete: Buy In: 5 Tire Flips 100 Burpees 100 Snatches (95/65) 100 Box Jump Overs (24/20)**We will stagger the start, each team will start on the tire flips and then work their way through theContinue reading “08/20/2016”

Crossfit North Cloud – CrossFit Weightlifting Clean and Jerk (1-RM) Take 10-12 minutes to build to today’s 1-RM POWER Clean & Jerk. **Cannot drop below parallel into a squat clean.** Metcon Metcon (Time) For time: Run 800 Meters 30 Ground to Overhead (135/95 lbs) Run 800 Meters**G2O can be clean and jerks, or snatches…or aContinue reading “08/19/2016”