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    535B N. Birdneck Rd
    Virginia Beach, VA 23451

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Archive for September, 2017

Today’s WOD 9/30/17

Announcements

**BRING A FRIEND WEEK**
October 2nd-7th bring a friend to CrossFit all week for FREE!! Beginner friendly and no prior experience needed!

North End CrossFIt – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Partner Biking Cindy”

In teams of 2 for time:

AMRAP 30:

2:00 Max Calories Bike

Max Rounds of “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

*1 Athlete Rows 500 Meters while 1 Athlete Completes Max Rounds of “Cindy”. When athlete rowing 500m is complete, athletes will switch.

Rx+

“Partner Biking Mary”

In teams of 2 for time:

AMRAP 30:

2:00 Max Calories Bike

Max Rounds of “Mary”

5 HSPU

10 Alt. Pistols

15 Pull-ups

*1 Athlete Bikes for 2:00 max cals while 1 Athlete Completes Max Rounds of “Mary”. When athlete on bike is complete, athletes will switch.

*Alternate Scaling: Run 400m or Row 500m, or Ski Erg x 90s.

*Score = total calories + total rounds

Today’s WOD 9/29/17

Announcements

**BRING A FRIEND WEEK**
October 2nd-7th bring a friend to CrossFit all week for FREE!! Beginner friendly and no prior experience needed!

North End CrossFIt – CrossFit

Skill/Strength Work

Sumo Deadlift (Speed: 5 x 3 @70%, every 90s.)

– Reset on each rep.

Seated Box Jumps (4 x 4. Rest 60s.)

– work up to a challenging height.

Metcon

“Texas” (AMRAP – Rounds and Reps)

12 Minute:

10 Bar Facing Burpees

10 Front Squats (135, 95)

10 T2B
L3: (115, 75)

L2: (95, 65) (Knee lifts)

L1: (65, 35) (Knee lifts) (Reg burpees)

Today’s WOD 9/28/17

Announcements

**BRING A FRIEND WEEK**
October 2nd-7th bring a friend to CrossFit all week for FREE!! Beginner friendly and no prior experience needed!

North End CrossFIt – CrossFit

Skill/Strength Work

Gymnastics Skill Work:

EMOM 10:

ODD Minutes: Pistols x 40s of work

EVEN Minutes: Kipping x 40s of work

Metcon

Metcon (AMRAP – Reps)

Tabata (8 intervals of 20s work/10s rest)

1) Hand Release Push-ups

60s Rest to Transition

2) BW Reverse Lunges in place

60s Rest to Transition

3) Russian KBS (70, 53)

60s Rest to Transition

4) Mountain Climbers

60s Rest to Transition

5) Russian Twists w. a plate

*Score = total reps

Today’s WOD 9/27/17

Announcements

**BRING A FRIEND WEEK**
October 2nd-7th bring a friend to CrossFit all week for FREE!! Beginner friendly and no prior experience needed!

North End CrossFIt – CrossFit

Skill/Strength Work

Floor Press (9 x 3 @60%, 1 ct pause on floor, every 60s.)

– Change grip every 3 sets ie. close, medium, wide.

KB 1-Arm Row w. a rotation ( 3 x 10 ea. Rest 60s.)

– pronoted to neutral grip

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*20:00 Cap

L3: (75, 55)

L2: (65, 35)

L1: (200-400m Run) (35, 25 Goblet Squat)

Today’s WOD 9/26/17

Announcements

**BRING A FRIEND WEEK**
October 2nd-7th bring a friend to CrossFit all week for FREE!! Beginner friendly and no prior experience needed!

North End CrossFIt – CrossFit

Skill/Strength Work

Accumulate volume in 8:00.

– Banded Alphabets (both sides)

– DB Reverse Lunge + RDL Combo x 6 each (1 + 1 = 1)

– Banded Pushdowns x 15. Rest as needed between sets.

Metcon

Metcon (Time)

4 Rounds

Row 500 Meters

15 Box Jumps w. step down (24, 20)

20 Abmat Sit-ups

50 Double Unders

Rest 2:00

L2: (20, 15) (60s of Double Under Attempts)

L1: (400M Row) (16 Alt. Step-ups per round) (15-20 Abmat Sit-ups per rd) (50 Single Unders)

*25:00 Cap

Score = total time
Alternate Row Scaling:

– 15 Burpees or 60s Bike

*Burpees are an option today because we are running tomorrow.