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    Address:
    North End Crossfit
    535B N. Birdneck Rd
    Virginia Beach, VA 23451

    Phone:
    757-617-4252

    Email:
    [email protected]

We are located at 535B N. Birdneck Rd Virginia Beach, Virginia - Contact us now to schedule a FREE Introductory Workout!!! 757-617-4252

Archive for January, 2018

Today’s WOD 2/01

Announcements

Guys it’s that time again!! Register now for the CrossFit Games Open! The Open goes from Feb 22nd-March26th and our gym will do these workouts together Friday night lights style. Super fun! Here’s an informational video with a link to sign up in the video. https://youtu.be/8fXO9cuQb7Q

North End CrossFIt – CrossFit

Skill Work

– T2B + Static Hold

*Spend 15 Minutes working on improving T2B efficiency. Between sets of T2B drills perform a static hold of your choice

choosing between:

– Handstand Hold (wall or freestanding) or OH KB Hold x 15s.

– Ring Support or Box Support

Metcon

Metcon (Time)

10 RFT w. a partner, you go, I go style:

40 Single Unders

30 Mountain Climbers (2 Count = left + right = 1 rep)

20 Air Squats

10 T2B

5 Squat Thrusts

*After each set complete a partner Wheelbarrow of 100 total feet (50 feet each).

*Work is NOT split. One athlete completes all of the listed work while their partner rest.

*Each athlete will complete 5 total rounds each.

20:00 Cap

Today’s WOD 1/31

Announcements

Guys it’s that time again!! Register now for the CrossFit Games Open! The Open goes from Feb 22nd-March26th and our gym will do these workouts together Friday night lights style. Super fun! Here’s an informational video with a link to sign up in the video. https://youtu.be/8fXO9cuQb7Q

North End CrossFIt – CrossFit

Strength

DB Neutral Grip Bench Press ( 4 x 8, AHAP. Rest 60s)

Metcon

Rolling Stone (AMRAP – Rounds and Reps)

AMRAP 15:

21/18 Calorie Row

15 Hang Power Cleans (115, 75)

12 S20H (115, 75)

9 Burpee Box Jumps w. step down (24, 20)

L3: (95, 65)

L2: (75, 55) (20, 15)

L1: (15/12 Cal Row) (65, 35) (Burpees no Box)

Beginner Options:

– Hang Power Clean + S2OH = 10 Barbell Rows + 8 Barbell Push Press (light)

Extra Credit

3 Rounds of:

12 Seated DB Cleans

12 Supinated Grip BB Rows (light)

12 Rollback Tricep Extensions

*Rest as needed between sets.

Today’s WOD 1/30

Announcements

Guys it’s that time again!! Register now for the CrossFit Games Open! The Open goes from Feb 22nd-March26th and our gym will do these workouts together Friday night lights style. Super fun! Here’s an informational video with a link to sign up in the video. https://youtu.be/8fXO9cuQb7Q

North End CrossFIt – CrossFit

Skill Work

Double Under Practice:

Spend 5:00 Working on Drills to improve double unders

Metcon

Metcon (Time)

For total time:

50-40-30-20-10

KBS (53, 35)

Walking Lunges (BW)

Abmat Sit-ups

Double Unders

Rest 60s after each completed round.

L3: (Double Under Attempts)

L2: (35, 25) (Double Under Attempts x 60s)

L1: (Reps of 40-30-20-10) (35, 25 Russian Swings) (Single Unders)

30:00 Time Cap

Extra Credit

10-20 Minutes of Low Effort Work @50-60% of Bike, Run, or Row

Today’s WOD 1/29

Announcements

Guys it’s that time again!! Register now for the CrossFit Games Open! The Open goes from Feb 22nd-March26th and our gym will do these workouts together Friday night lights style. Super fun! Here’s an informational video with a link to sign up in the video. https://youtu.be/8fXO9cuQb7Q

North End CrossFIt – CrossFit

Skill/Strength Work

1): Overhead Squat (Establish a 3RM. Rest 2 min)

– 6-7 sets progressively adding weight each set.

– Beginner: Perform sets of 5 adding weight if form permits.

2) Warm-up Deadlifts and Wallballs

Metcon

Deadball V2 (AMRAP – Rounds and Reps)

AMRAP 10:

10 Deadlifts (225, 155)

20 Wallballs (20, 14)

L3: (185, 125)

L2: (155, 105) (14, 10)

L1: (135, 95) (10, 8)

*Compare to 10/30

Extra Credit

3 Rounds of:

30 Banded Leg Curls each

15 Half-Kneeling Banded Rotations each.

12 KB Hammer Curls

*Rest as needed between sets.

Today’s WOD

Announcements

Guys it’s that time again!! Register now for the CrossFit Games Open! The Open goes from Feb 22nd-March26th and our gym will do these workouts together Friday night lights style. Super fun! Here’s an informational video with a link to sign up in the video. https://youtu.be/8fXO9cuQb7Q

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 3

30 Minutes:

30 Wallballs (20, 14)

30 KBS (70, 53)

600 Meter Run

*One athlete works at a time

L3: (53, 35)

L2: (14, 10) (45, 25)

L1: (10, 8) (35, 25 Russian Swings)

Alternate Scaling Options:

600m Run = 750m Row or 90s Bike