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Archive for March, 2018

Today’s WOD 4/2/18

North End CrossFIt – CrossFit

Skill/Strength

Banded Deadlift (Heavy 1. Rest 2-3:00.)

– 8-10 sets building in weight

– Shoot for 80% of current 1RM (no band)

– 400+# DL use your second heaviest band

– 300+# DL use a next heaviest band

– Less 300# DL use lighter band than 300+#

– Beginner: No Band, 5 x 5, adding weight if form permits. Reset on each rep. Rest 2:00

Metcon

Metcon (AMRAP – Reps)

8 of ascending reps:

2 Burpee Box Jumps (24, 20)

2 Squat Cleans (135, 95)

4 Burpee Box Jumps

4 Squat Cleans

6 Burpee Box Jumps

6 Squat Cleans

And so on adding 2 reps each round. Score = total reps completed

L3: (115, 75)

L2: (20, 15) (95, 65)

L1: (Burpees) (75, 55)
Beginner Option:

4 Rounds, Rest 60s:

6 Burpees

6 Russian KBS

6 Goblet Squats

Extra Credit

1) Deadlift hold against a band: 60s @50% of 1RM.

*Grip-tester. This is 50% of your current 1RM, not what we did today.

2a) Deadbug + Reverse Crunch: 3 x 10. Rest 30s.

2b) Banded Goodmornings: 50 Reps.

Today’s WOD

North End CrossFIt – CrossFit

“Girls Gone Wild” (Time)

In Teams of 2:

1 Mile Run,

Then

“Karen”

150 Wallballs (20, 14) (10′, 9′)

“Isabel”

30 Power Snatches (135, 95)

“Grace”

30 Clean and Jerks (135, 95)

Then,

1 Mile Run
L3: (115, 75)

L2: (14, 10) (95, 65)

L1: (10, 8) (DB Snatch from Floor) (DB Push Press for Clean and Jerk)

40:00 Cap

Alternate Scaling Options:

1 Mile Run = 2k Row, 7:00 Bike

Today’s WOD

North End CrossFIt – CrossFit

Strength

1): Bench Press (9×3 @ 50% every 60 sec)

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

– Use chains or bands if possible and drop the load to 40%.

2) Banded Alphabet: 2 Sets on each side. Rest 60s.

– Small letters with these + squeeze abs hard!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

Row 400 Meters

Overhead KB Carry x 100 Ft. (45s, 25s)

10 Barbell Rows (135, 95)

Rx+:(53s, 35s for OH Carry)

L3: (115, 80)

L2: (95, 65)

L1: (75, 55)

*Athlete choice on Overhead KB Carry weight if scaling

*Alternate Options

250m Row = 200m Run or 15/12 Calorie Bike

Extra Credit

1a) Barbell Curls: 3 x 10. No rest.

1b) Alt. DB Curls: 3 x 10 ea. No rest.

1c) Elbow Out Tricep Extensions: 3 x 15. Rest 60s.

Today’s WOD

North End CrossFIt – CrossFit

Strength

Speed: Front Squat (4×4 @ 70% every 60 sec )

Sumo Deadlift (4×3 @ 70 % rest 60 )

reset on each rep

Metcon

“Abs of Steel” (Time)

For time:

Buy in:

50 T2B

Then,

50 Front Rack Walking Lunges (115, 75)

*Every time you drop the bar complete 10 Bar Facing Burpees

10:00 Cap

Rx+:(135, 95)

L3: (95, 65)

L2: (Knee Lifts) (75, 55)

L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)

Extra Credit

Banded Plank Rows: 4 x 10 ea. Rest 60s.

Today’s WOD 3/28

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 28 w. a partner:

800 Meter Run

50 Air Squats

50 KBS (53, 35)

Extra Credit

Finisher:

AMRAP 6:

10 Deadbugs

20 Banded Leg Curls each

30s Side Plank (15s each side)