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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

Metcon (No Measure)

EMOM

ODD: 30 sec cycling Hang Power Clean

EVEN: 30 sec Handstand Hold

Metcon

(5 Rounds for weight)

5 Rounds Rest 1 min in btwn

7x KB Front Squat right arm

7x KB Front Squat left arm

7x KB Swing right arm

7x KB Swing left arm

3x Turkish Get up right arm

3x Turkish Get up left arm
Use a weight that is challenging but that you can maintain proper mechanics with

Today’s WOD


North End CrossFIt – CrossFit

Skill/Strength Work

Bench Press (5-5-5-5)

60 sec btwn add weight as you go

Metcon

Metcon (3 Rounds for time)

3 Rounds Rest 2:00 btwn each round:

Row 500M or Run 400M (might rain)

10 Shoulder to Overhead (135/95)

20 T2B

30 Push-ups
Try to stay consistent on your times. The first round should be close to the third round.

Today’s Bootcamp WOD


North End CrossFIt – Unloaded

Skill/Strength Work

Seated Single Arm KB press

Sitting on the floor

4 sets 8 reps each arm rest 90 seconds between sets

Marguerita (Time)

50 reps for time of:

Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Today’s


North End CrossFIt – CrossFit

Skill/Strength Work

Pull-ups (4 sets max reps)

rest 2 minutes in btwn sets

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min

50 Double Unders

25 Air Squats

10 Burpees

ROM WOD

Today’s WOD


North End CrossFIt – CrossFit

Skill/Strength Work

Paused Front Squat (work up to a heavy set of 2)

3 count pause in the bottom. Rest 2 min in btwn sets

Metcon

Metcon (Time)

15-12-9

Squat Clean (135/95rx)(115/75)(95/65scaled options)

Run 200M after each set (3 total)
20 min time cap