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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


North End CrossFIt – CrossFit

Skill/Strength Work

Push Press (Heavy 3 rep )

reset each rep. Rest 1:30 btwn

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min Ascending Reps

3 OHS (95/65)

3 Pull-ups (rx+ C2B)

6 OHS

6 Pull-ups

9 OHS

9 Pull-ups….

Cash out

Push-ups (3 sets 12-15 close grip)

7/27/16


North End CrossFIt – Unloaded

Metcon (Time)

Start with 5 Rounds then 4, 3, 2, 1

5 Toes To Bar

10 Pushups

15 Jumping Squats

**10 Down and Back sprints between sets.

Today’s WOD


North End CrossFIt – CrossFit

Skill/Strength Work

1) DB Front Rack Step ups 3×6 each leg rest 60 sec

2) DB Rows 3×10 rest 60 sec

3) Weighted Plank 3×20-30 sec rest 60 (have a partner help with plate)

Metcon

Metcon (Time)

Row 750 M then:

3 Rds

50 Double Unders

25 Abmat Sit-ups

Then: Row 750 M

7/26/16


North End CrossFIt – Unloaded

Metcon (4 Rounds for reps)

5min Clock x 4

500m Row: AMRAP 10 burpees, 10 Pullups

25 Calorie Bike: AMRAP 10 DB Cleans, 10 DB Jerks

REPEAT

2 min rest between each round.

Today’s WOD


North End CrossFIt – CrossFit

Skill/Strength Work

Back Squat (establish 1 RM )

Rest 3 min in btwn

Metcon

Metcon (AMRAP – Reps)

In 12:00

50 Wall Balls (20/14)

40 Burpees over the bar

30 Deadlifts (255/165) rx+(275/185)

remaining time AMRAP Wall Balls
Score is number of Wall Balls you complete with the remaining time