Category Archives: WOD

Crossfit North Cloud – CrossFit Weightlifting Three sets of: Back Squat x 8 reps @ 31X1 Rest 1 minute Weighted Pull-Ups x 5 reps (FULL ROM!) Rest 1 minute **If no weighted pullups, pullup negatives.** Weighted Pull-ups (5,5,5) Back Squat (8,8,8) Metcon Metcon (Time) Four RFT (Rounds for time) of: 40 Double-Unders 20 Wall BallContinue reading “08/17/2016”

Crossfit North Cloud – CrossFit Metcon Metcon (12 Rounds for time) Every 3 minutes, for 36 minutes (3 rounds of each), for TIMES: Station 1 – 40/30 Calories of Rowing Station 2 – 50 Double-Unders (100 SU)+ 10 Handstand Push-Ups/Add Mats/Box Assisted/HRPU Station 3 – Run 400 Meters Station 4 – 20 AbMat Situps +Continue reading “08/16/2016”

Crossfit North Cloud – CrossFit Weightlifting Deadlift (6,4,2,6,4,2) Six sets of: Deadlift *Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 2 reps (Loading example – 215 x 6, 245 x 4, 275 x 2, 220Continue reading “08/15/2016”

Crossfit North Cloud – CrossFit Weightlifting Three sets of: Bench Press x 4 reps @ 20X1 Rest 60 seconds Single Arm Dumbbell or Kettlebell Row x 10 reps @ 10X0 Rest 60 seconds Bench Press (4,4,4) Single Arm Dumbbell Row (10,10,10) Metcon Metcon (Time) With a partner: Five rounds for time of: Row 500 MetersContinue reading “08/12/2016”

Crossfit North Cloud – CrossFit Gymnastics Every 2 Minutes for 12 minutes… Complete 3 alternating sets of Max Reps of Muscle-ups and Handstand Walks. *Muscle-ups can be bar or ring. *Mods for MU – Strict Ring Pullups or Strict Pullups on Bar. *Mods for Handstand Walks – Handstand Holds against wall, touching hands to shouldersContinue reading “08/11/2016”

Crossfit North Cloud – CrossFit Weightlifting Deadlift (8,8,8) Three sets of: Deadlift x 8 reps @ 20X1 *Focus on the tempo…stay tight in the core and back and keep solid form throughout each set. Metcon Metcon (Time) For time: Row 1000 Meters 25 Thrusters (95/65) 25 Toes to Bar 100 Double-Unders 25 Toes to BarContinue reading “08/10/2016”

Crossfit North Cloud – CrossFit Metcon Metcon (3 Rounds for reps) A. Complete as many rounds and reps as possible in 8 minutes of: 8 Handstand Push-Ups/Hand-Release Pushups 8 Pull-Ups/Banded/Jumping PU Rest 4 minutes, and then… B. Complete as many rounds and reps as possible in 6 minutes of: 15 Ring Dips/Banded/Matador 15 Box JumpsContinue reading “08/09/2016”

Crossfit North Cloud – CrossFit Weightlifting Clean (E2MOM 20) Every two minutes, for 20 minutes (10 sets): Clean x 1 rep Build over the course of the 10 sets to today’s 1-RM. *Can be Squat Clean OR Power Clean Metcon Metcon (AMRAP – Rounds and Reps) “Five-Minute Capacity Test” Complete as many rounds and repsContinue reading “08/08/2016”

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Reps) In teams of two: With a continuous running clock, perform the following: 0:00 – 1000 Meter Row 5:00 – 75 Shoulder to Overhead (115/75 lbs) 10:00 – 30 Strict Pull-Ups 15:00 – 75 Wall Ball Shots (20/14 lbs) 20:00 – 75 Box Jump Overs (24″/20″)Continue reading “08/06/2016”

Crossfit North Cloud – CrossFit Metcon Fittest in Kansas Wod 16.5 (Time) For Time: 100 DU 21 Thrusters (95/65) 50 DU 15 Thrusters (95/65) 25 DU 9 Thrusters (95/65)*7 Minute Time Cap for Rx. Weightlifting Deadlift (6 Sets) Every 2 minutes, for 12 minutes (6 sets): Deadlift x 3 reps *Set 1 – 3 repsContinue reading “08/05/2016”