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Archive for December, 2017

Today’s WOD

North End CrossFIt – CrossFit

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
L2: (65, 35) (14, 10) (20, 15)

L1: (45, 25) (10, 8) (20, 15 Step-ups)

Today’s WOD 12/14/17

North End CrossFIt – CrossFit

GPP

10 Rounds of:

Single Arm Farmer Carry x 50 feet each (70, 53)

30s Hard Effort Row, Bike, or 50 meter Shuttle Sprint

Rest 60s.

Finisher

3 Sets of:

20 Banded Lat Pulldowns

15 DB Front Raises

10 KB Hammer Curls

Rest 10s between movements/60s after all 3.

Extra Credit

Run, Row, or Bike for 10:00 at a Zone 1 Pace (conversational)

Today’s WOD 12/13/17

North End CrossFIt – CrossFit

Skill/Strength Work

1a: Hang Power Snatch (3-3-3-3-3-3 @70%. Rest 90s.)

– This is 6 “work sets”

– take 3-4 sets to build to a moderate weight.

– Beginner: Work technique with a light bar

1b) Banded Pull-apart at eye level: In between sets of Hang Power Snatch perform 10 slow + controlled banded pull-aparts. Rest 30s.

Metcon

Up The Wall (AMRAP – Rounds and Reps)

AMRAP 11:

1 Rope Climb

10 T2B

15 Power Snatch (75, 55)

Rx+:(Legless RC) (95, 65)

L3: (65, 35) (3 Strict Chin-ups)

L2: (55, 25) (3 Strict BA Chin-ups)

L1: (45, 25) (8 Ring Rows)

Extra Credit

4 Rounds of:

8 Alternating DB Curls

8 DB Tricep Extensions from the Floor w. a pause (1 count)

Banded Alphabet (rotate sides each set)

Today’s WOD 12/12/17

North End CrossFIt – CrossFit

Metcon

Metcon (Time)

4 Rounds of:

Run 400 Meters

Rest 30s

Run 200 Meters

Rest 2:00

Beginner:

4 Rounds of:

Run 200 meters

Rest 30s

Run 100 Meters

Rest 2:00

*Score = total time

*Alternate Options

4 Rounds of:

Row 400 Meters, 60s Bike

Rest 30s

Row 200 meters, 30s Bike

Rest 2:00

Extra Credit

4 Rounds, rest as needed:

25 Banded Pull-aparts

25 each Banded Leg Curls

Today’s WOD 12/11/17

North End CrossFIt – CrossFit

Skill/Strength Work

Barbell Glute Bridge (8-8-8-8-8 AHAP)

rest 60 sec

Goblet Squat (5-5-5)

Warming up with heavier than WOD weight

Metcon

Pavement (Time)

4 RFT:

15 KBS (70, 53)

30 Double Unders

15 Goblet Squats (70, 53)

30 Double Unders

L3: (53, 35)

L2: (45, 25) (30s of Double Under Attempts)

L1: (35, 25 Russian Swings) (50 Singles each set)

15:00 Cap

Extra Credit

1) Front Rack Reverse Lunges: 4 x 6 each. Rest 90s.

2) Side Plank: 3 x 10-20s each. Rest 30s.