Category Archives: WOD

Crossfit North Cloud – CrossFit Metcon Metcon (AMRAP – Reps) EMOM 9: (3 sets) Minute 1 – 30 Double-Unders/60Single-Unders Minute 2 – 4-6 Strict L-Sit Pull-Ups/L-Sit Holds (Bar)/HLR Holds Minute 3 – 3-4 Strict HSPU/Kipping HSPU/Wall Walks*Score is TOTAL Double Unders. (Max 90) Metcon Metcon (4 Rounds for reps) Four sets for max reps againstContinue reading “06/22/2016”

Crossfit North Cloud – CrossFit Warm-up The Burgener Warm-Up (No Measure) The sequence is as follows, always in this order: 1. Down and up 2. Elbows high and outside 3. Muscle snatch 4. Snatch land 5. Snatch drop 6. Hang power snatchBurgener Warm-Up on YouTube: https://www.youtube.com/watch?v=mWffzvDGeg4 Weightlifting Hang Snatch + Snatch + OH Squat (10Continue reading “06/21/2016”

Crossfit North Cloud – CrossFit Metcon Metcon (No Measure) Three sets of: KB/DB Front Rack Walking Lunges x 6-8 each leg Rest 60 seconds Ring Push-Ups x 8-10 reps Rest 60 seconds*Use no weight on walking lunges if needed. *USE GOOD FORM while cleaning the DB/KB to the Front Rack. *Chest Tall, Knee Stacked overContinue reading “06/20/2016”

Crossfit North Cloud – CrossFit Metcon Metcon (Time) In teams of two, with only one person working at a time, complete the following for time: Run 800 Meters (can be as a relay) 50 Pull-Ups 75 Push Presses (95/65 lbs) 100 Front Squats (95/65 lbs) 75 Push Presses (95/65 lbs) 50 Pull-Ups Run 800 MetersContinue reading “06/18/2016”

Crossfit North Cloud – CrossFit Warm-up Metcon (No Measure) Every 90 seconds for 3 sets: (4.5 minutes): 10 Evil Wheels*2-3 athletes per bar setup *Use the #45 & #35 barbells only. *At Least #25 plate on each end, will not roll with #10 or #15 plate. EVIL WHEELS: https://www.youtube.com/watch?v=gakdB5cjjds Metcon Metcon (5 Rounds for time)Continue reading “06/17/2016”

Crossfit North Cloud – CrossFit Weightlifting Push Press (5,4,3,2,1) Take 12-15 minutes to build to today’s heavy 1-RM Push Press. *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95%Continue reading “06/15/2016”

Crossfit North Cloud – CrossFit Weightlifting Seated DB Shoulder Press (5 sets (6-8)) *Use bench or boxes *Partner up for large classes (same DB’s) Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of: 10 Handstand Push-Ups 10 Pull-Ups 20 Russian Kettlebell Swings (53/35 lbs) Rx+Continue reading “06/14/2016”

Crossfit North Cloud – CrossFit Weightlifting Snatch (EMOM 10) *Build over the course of 10 sets. *Should not fail until around set 8 (start light) *2 Fails MAX. Metcon Metcon (Time) Five rounds for time of: 5 Power Snatches (95/65 lbs) 10 Overhead Walking Lunges (95/65 lbs) 30 Double-Unders*Power snatch (no squat snatch) *GOOD FORMContinue reading “06/13/2016”

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