Category Archives: WOD

Crossfit North Cloud – CrossFit Weightlifting Hang Clean + Clean (EMOM 12) Every minute, for 12 minutes (12 sets): Hang Clean + CleanSuggested loads per set (by %): 60, 65, 65, 70, 75, 75, 80, 85, 85, 90, 95, 95+ Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# /Continue reading “08/03/2016”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) In teams of Three, complete 4 sets EACH as quickly as possible of: Row 500 Meters — 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) 5 Hand-Release Push-Ups 10 Box Jumps (24″/20″) — 50 Double-Unders/100 Single-Unders Teammates must attack the workoutContinue reading “08/02/2016”

Crossfit North Cloud – CrossFit Weightlifting Snatch + OH Squat (1,1,1,1,1) Every 90 seconds, for 9 minutes (5 sets): 1 Snatch + 1 Overhead SquatPerform a snatch, and upon standing from the second, perform one additional overhead squat. Metcon Metcon (Time) 1 RFT: Run 400 Meters 10 Squat Snatches (115/75 lbs) 20 Burpees Over theContinue reading “08/01/2016”

Crossfit North Cloud – CrossFit Metcon Sunflower State Games WOD 3 (2016) (Time) SSG 2016 WOD 3: Synchronized partner workout: 50 WallBalls 20/14 to 10′ target 40 box jumps 24/20 30 Toes-To-Bar 20x Burpees-Over-the-Bar 10x Shoulder-to-Overhead 135/85 Each partner will have a wallball. Start of 321-go, athletes must synchronize their wallball throws. Box jumps mustContinue reading “07/30/2016”

Crossfit North Cloud – CrossFit Weightlifting Bear Complex (1-RM) Power Clean Front Squat Push Press Back Squat Second Push PressTake 10 Minutes to Build to today’s heavy 1-RM. **This is your last chance to complete this month’s challenge** Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155#Continue reading “07/29/2016”

Crossfit North Cloud – CrossFit **The Fittest in Kansas WOD this week is OPTIONAL today and Friday ONLY for those who can do it as Rx.** Rx = C2B and American KB Swings (53/35) Weightlifting Bench Press (3,2,1,1,1) Every 3 minutes, for 15 minutes (5 sets): Bench Press @ 20X1 tempo Perform the following repsContinue reading “07/27/2016”

Crossfit North Cloud – CrossFit Weightlifting Snatch Balance (Build to today’s heavy 1 Rep) Take 15 minutes to build to a heavy Snatch Balance. *Should NOT be a push press and then OH Squat. *Today is a great day to stay LIGHT and work on catching the snatch at or near the bottom of theContinue reading “07/26/2016”

Crossfit North Cloud – CrossFit Weightlifting 3-Position Clean (1,1,1,1,1,1,1,1) Every 90 Seconds for 12 minutes: (8 sets) 3-Position Clean (high hang, mid-thigh, and then from the floor)**Record your heaviest set. Metcon Metcon (AMRAP – Rounds and Reps) In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean,Continue reading “07/25/2016”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) “Beach Muscles” In teams of two, with only one partner working at a time, complete the following for time: 1600 Meter Relay Run (alternating 400 meters) immediately followed by… 20 rounds (partners alternating full rounds) of… 4 Strict Pull-Ups 8 Ring Dips 12 Push-Ups 16 Air SquatsContinue reading “07/23/2016”

Crossfit North Cloud – CrossFit This WOD is the 3rd week of the Fittest in Kansas competition. If you are going to complete “As Rx” for the competition this must be done individually and exactly to standard. For purposes of class, you may choose to complete it in partners or cut down the row length.Continue reading “Fittest in Kansas WOD 16.3”