Category Archives: WOD

Crossfit North Cloud – CrossFit Metcon Metcon (Time) Complete, in teams of 3, 3 RFT of: 500 M. Row 10 Power Cleans (135/85) 15 Burpees 20 Goblet Hold Lunges (53/35)*Complete this workout in Conga Line style. *Teammate 1 starts on the rower, Teammate 2 begins rowing when teammate 1 has moved on to the PowerContinue reading “07/06/2016”

Crossfit North Cloud – CrossFit Gymnastics Metcon (No Measure) Two Sets of: Supine Ring Rows x 6-8 reps @ 2111 Rest 60 seconds Ring Planks x 60 seconds Rest 60 seconds Metcon Metcon (5 Rounds for time) Every 6 minutes, for 30 minutes (5 sets): Run 400 Meters 12 Overhead Squats (95/65 lbs) 12 Pull-UpsContinue reading “07/05/2016”

Crossfit North Cloud – CrossFit Metcon 1776 (Time) Complete 4 RFT of: 289 M. Run 50 Squats 40 Push Press (45/35) 30 Box Jumps (24/20) 20 Pushups 10 OH Lunges (45/25) 5 Burpees

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Reps) In teams of two, four sets for max reps of: 60 seconds of Rowing (for calories) Rest 60 seconds 60 seconds of Overhead Squats (75/55 lbs) Rest 60 seconds 60 seconds of Pull-Ups Rest 60 seconds 60 seconds of Push-ups (Good Range of Motion) RestContinue reading “07/02/2016”

Crossfit North Cloud – CrossFit Weightlifting 3-Position Clean (EMOM 10 (10 Sets)) Every Minute on the Minute for 10 Minutes, One Rep of: “3-Position Clean” High Hang Clean + Hang Clean + Clean*Performed as a complex, may not re-grip the bar on the ground. *High Hang – “Pockets” *Hang – Above Knees *Clean – FromContinue reading “07/01/2016”

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. Rowing for Max. Calories 2. Push Press (95/65) 3. Toes-to-Bar/K2E/HLR 4. Goblet Squats (53/35) 5. KB Swings (53/35) 6. Double-Unders/SU/JJ 7. Push-Ups 8. Wallballs (20/14) 9. AbMat Sit-Ups 10.Continue reading “06/29/2016”

Crossfit North Cloud – CrossFit Weightlifting Squat Clean (EMOM 10) *Every minute on the minute for 10 minutes complete 1 Squat Clean. *Build to today’s Heavy 1-RM. *Today is a great day to stay light and work on quickness under the bar for Squat Clean. *If not able to Squat Clean – Power Clean (doContinue reading “06/28/2016”

Crossfit North Cloud – CrossFit Metcon () Shoulder Press ( 5,5,5,5,5) Every 2 minutes, for 10 minutes (5 sets): Shoulder Press x 5 reps *No Arching Back *BE SAFE! *If failing, DO NOT attempt to save *No dip, Strict press = no assistance from the lower body. **SCORE = Heaviest set of 5. Metcon MetconContinue reading “06/27/2016”

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, alternating FULL ROUNDS, complete as many rounds and reps as possible in 25 minutes of: 1 Gym Length Down and Back Farmers Carry (70/53 lbs.) 10 Air Squats 10 Walking Lunges (5 each leg)

Crossfit North Cloud – CrossFit Weightlifting Front Squat (4,3,2,1,1,Max Reps) Set 1: 4 reps @ 65% Set 2: 3 reps @ 75% Set 3: 2 reps @ 85% Set 4: 1 rep @ 90% Set 5: 1 rep @ 95% Set 6: Max Effort Reps @ weight from set 3 (today’s 85%) *Build over theContinue reading “06/24/2016”