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  • Contact Info

    Address:
    North End Crossfit
    535B N. Birdneck Rd
    Virginia Beach, VA 23451

    Phone:
    (757) 563-3348

    Email:
    [email protected]

We are located at 535B N. Birdneck Rd Virginia Beach, Virginia - Contact us now to schedule a FREE Introductory Workout!!! 757.563.3348

Welcome

Today’s WOD


North End CrossFIt – CrossFit

Skill/Strength Work

1a) Bottoms-up KB carry 3×50′ Rest 60s.(Down and back is one set, switching arms)

1b) Weighted Plank Holds 3x30s. Rest 60s.

Metcon (Time)

Run 400m

50 SDHP (75/55)

Run 400

50 Thrusters (75/55)

Run 400

50 Front Rack reverse lunges (total)

Run 400

Today’s WOD

North End CrossFIt – CrossFit

Skill/Strength Work

Back Squat ([email protected]%, [email protected]%,1or [email protected]%,[email protected]%, [email protected]%)

Rest 3 minutes between sets

**These percentages should be based off 90% of your 1RM.

Metcon (Time)

2 Rounds

500m Row

25 Kettle bell Swings (70/53)

25 Burpees

Today’s WOD


North End CrossFIt – CrossFit

Skill/Strength Work

Deadlift (Banded 12×2 @55% every 60sec. )

**Reset on each rep**

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Today’s Bootcamp


North End CrossFIt – Unloaded

Metcon (Time)

Pick one Med Ball for the entire WOD

100m Row

30 over the shoulder Med Ball throw – alternate shoulder

30 Push-ups – feet on ball or alternating the ball for each arm

30 squat jumps with the ball

400m Run with ball

30 Russian twists

30 Pull-ups with ball between the knees or feet

30 lunge steps with ball

Today’s WOD

North End CrossFIt – CrossFit

Skill/Strength Work

Squat Snatch (1-1-1-1-1)

Work on Squat Snatch with loads of 50% or less. If you are a newer athlete, you should not worry about your weight load. **Only more advanced athletes can perform work at 60-70%.** Rest 90sec.

Metcon (AMRAP – Reps)

EMOM 20

Minute 1: 30s Assault bike

Minute 2: Max Double Unders in 30s.

Minute 3: Max Box Jumps w. step down in 30s. (24/20)

Minute 4: KBS in 30s. (53/35)

Minute 5: Run 100m