Category Archives: WOD

Crossfit North Cloud – CrossFit Weightlifting Every 2 minutes, for 16 minutes (4 sets): 10 Walking Lunges (53/35 lbs) Bench Press x 4-6 reps Bench Press (6,6,6,6) Walking Lunges (10,10,10,10) Metcon Metcon (Time) For time: 40/30 Calories of Rowing 30 Thrusters (115/75 lbs) 20 Box Jump-Overs (24″/20″)

Crossfit North Cloud – CrossFit Weightlifting Split Jerk (3,2,2,1,1,1) Every 90 Seconds, for 9 Minutes (6 sets): Split Jerk *Set 1 – 3 reps @ 60-70% *Set 2 – 2 reps @ 70-75% *Set 3 – 2 reps @ 75-80% *Set 4 – 1 rep @ 80-85% *Set 5 – 1 rep @ 85-90% *SetContinue reading “07/19/2016”

Crossfit North Cloud – CrossFit Weightlifting Deadlift (4,3,3,2,2,5) Every 2 minutes, for 12 minutes (6 sets): Deadlift *Set 1 – 4 reps @ 60-65% *Set 2 – 3 reps @ 65-70% *Set 3 – 3 reps @ 70-75% *Set 4 – 2 reps @ 75-80% *Set 5 – 2 reps @ 80-90% *Set 6 –Continue reading “07/18/2016”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) In teams of two or three, with only one person working at a time, 75 Deadlifts (135/85) 400 Meter Run* 50 Ring Dips 400 Meter Run* 25 Ground-to-Overhead (135/85) 400 Meter Run* 50 Box Jumps (24/20) 400 Meter Run* 75 Russian Kettlebell Swings (53/35)*Both athletes perform theContinue reading “07/16/2016”

Crossfit North Cloud – CrossFit This is the second WOD for the Fittest in Kansas, use extra gym time to tackle the monthly challenge, work on skills, but most importantly cheer on the others that are doing the workout! Metcon Fittest in Kansas 16.2 (AMRAP – Rounds and Reps) 8 Minute AMRAP of: 60 WallballsContinue reading “Fittest In Kansas 16.2”

Crossfit North Cloud – CrossFit Weightlifting Push Press (E2MOM) Every 2 minutes, for 24 minutes (12 sets): Push Press x 1 rep *Build over the course of the 12 sets to today’s heavy 1-RM. Metcon Metcon (Time) Complete For time: Row 1000 Meters 50 Shoulder to Overhead (95/65 lbs)Rx + = S2O (135/95)

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Reps) In teams of two, every 90 seconds, for 30 minutes (5 sets of each station): Station 1 – 18 Burpee Box Jump-Overs (24″/20″) Station 2 – 16 Hang Cleans (135/85 lbs) Station 3 – 14 Strict Handstand Push-Ups/HSPU/Wall Walks Station 4 – 12 Overhead LungesContinue reading “07/12/2016”

Crossfit North Cloud – CrossFit Weightlifting Clean and Jerk (E2MOM 20) Every 2 minutes, for 20 minutes (10 sets): Power Clean + Split Jerk Build over the course of the 10 sets to today’s heavy 1 Rep. *POWER Clean, hips cannot drop below parallel (No Squat Clean). Metcon Metcon (3 Rounds for time) Every 5Continue reading “07/11/2016”

Crossfit North Cloud – CrossFit Weightlifting Back Squat (EMOM 10) Every minute for 10 minutes: 3 Squats at 65% of 1-RM Weight is Across all sets, do NOT increase weight. *Use Safeties *Good Form on ALL sets *Do not round back at the bottom of squat. *Pull shoulders back and press up through the bar.Continue reading “07/09/2016”

Crossfit North Cloud – CrossFit *To be “Rx” for submission in FIK, the workout must be completed exactly as written. For the competition, the workout has an 11-minute time cap. For class purposes we will complete it as a “For Time” workout. Metcon For the Fittest Box competition this must be done Rx in M/FContinue reading “Fittest in Kansas 16.1”