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    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 12/5/16


North End CrossFIt – CrossFit

Skill/Strength Work

Deadlift (Deadlifts w/band. Work up to heavy 1-1-1.)

Reset on each rep(10s.) 2 min rest.

Beginners: no band, 5×5 adding weight

Metcon (Time)

5 Rounds

10 Bar facing burpees

10 Front Squats (135/95)

10 T2B
L3: (115/95)

L2: (95/65) (Knee lifts)

L1: (65/35) (Knee lifts) (reg burpees)

*17 min time cap

Today’s WOD 12/2/16

North End CrossFIt – CrossFit

Skill/Strength Work

Squat Clean and Jerk (2-2-2-2-2-2-2-2 @ 80%. Rest 90s btwn sets)

Beginners: Power clean+front squat+ Push Press 10×1+1+1, add 5-10# from last week.

Metcon (Time)

30-20-10

Hang Squat Clean 95/65

T2B

*10 Min time cap
Scaled options:

L3: (75/55) (21-15-9 T2B)

L2: )65/35 )(Knee lifts)

L1:(65/35) Front squat/knee lifts

Today’s WOD


North End CrossFIt – CrossFit

Skill/Strength Work

If you missed one of the lifts this week and need to make it up use the Strength/Skill time today to do so.

1000m Row (Time)

Max Effort 1000m Row

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
in 1 minute (3 attempts)

Metcon

Metcon (Time)

Row 1k

15 Box Jumps (with step down)

15 Strict Pull-ups

Rest 2 min

Row 750M

15 Box Jumps

15 Strict Pull-ups

Rest 2 Min

Row 500M

15 Box Jumps

15 Strict Pull-ups
25 min time cap

Today’s WOD 11/30/16


North End CrossFIt – CrossFit

Skill/Strength Work

Ring Muscle up transitions. Accumulate 15-30 reps, break-up however you like.

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
*Can sub S2O for Ring MU

Today’s WOD 11/29/16


North End CrossFIt – CrossFit

Skill Work

EMOM 12:

ODD min: Handstand Hold 20-30sec.

EVEN min: Pistol practice 5-10 reps

Metcon (AMRAP – Reps)

3 Rounds

30sec on/30sec off

Hand release push-ups

KBS 53/35

OH Walking lunges 45/25

Abmat sit-ups

*Score is total reps