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Archive for December, 2017

Metcon

Announcements

12/26- Closed
12/27th-29th-5:30am, 9am, 5pm Only
12/30- 9am
1/1- Closed Back to normal schedule 1/2

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 16 w. a partner

One athlete rows 500 meters

One athlete AMRAPS

5 DL’s (155/105)

4 HPC

3 FS

Today’s WOD 12/30/2017

Announcements

12/26- Closed
12/27th-29th-5:30am, 9am, 5pm Only
12/30- 9am
1/1- Closed Back to normal schedule 1/2

North End CrossFIt – CrossFit

Metcon

Metcon (Time)

“2017”

With a partner for time:

Row 2017 Meters

100 Thrusters (95, 65)

100 Pull-ups

Row 2017 Meters

Rx+:(115, 75) (C2B Pull-ups)

35:00 Cap

12/28

North End CrossFIt – CrossFit

Metcon

Metcon (Time)

EMOM 20:

Run 100 Meters (50m out/50m Back)

* Score is slowest split

*Alternate Options

Row 100 Meters

Assault Bike x 20s
* IF you have a stop watch bring it.

GPP

AMRAP 10:

50 Foot Bottoms-up KB Carry each (light)

100 Foot Single Arm Farmer Carry each (heavy)

Plank Complex (side + elbow + side x 10s-10s-10s)

Extra Credit

“Cooldown”

10:00 of Zone 1 Work ie. row, bike or ski erg

*Every minute complete: 10 Deadbugs

Today’s WOD 12/27

Announcements

12/26- Closed
12/27th-29th-5:30am, 9am, 5pm Only
12/30- 9am
1/1- Closed Back to normal schedule 1/2

North End CrossFIt – CrossFit

Metcon

Metcon (Time)

With a partner for time: 100 Air Squats

1k Row

100 Push-ups

1k Row

100 Deadlifts (185/125)

1k Row

100 Squat Thrusts

1k Row

100 Hollow Rocks

1k Row

100 Air Squats

*Split work in half. One person works.

L2: (155,105)

L1: (135,95)

35:00 Cap

12-26-2017

Announcements

12/26- Closed
12/27th-29th-5:30am, 9am, 5pm Only
12/30- 9am
1/1- Closed Back to normal schedule 1/2

North End CrossFIt – CrossFit

Skill/Strength Work

Power Clean (4×3 up to a heavy 1-1-1 rest 60 secs)

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#