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Archive for May, 2018

Today’s WOD 5/31

North End CrossFIt – CrossFit

Strength

1): Wide Stance Box Squat (6 x 3 @68-70% of your Back Squat, every 60s)

2) Deadlift, touch n go: 3 x 3, adding weight each set and working above Metcon weight. Rest 90s.

Metcon

Metcon (Time)

21 Deadlifts (225, 155)

30 Goblet Squats (70, 53)

100 Double Unders

Rest 2:00

18 Deadlifts

20 Goblet Squats

75 Double Unders

Rest 2:00

15 Deadlifts

10 Goblet Squats

50 Double Unders

L3: (185, 125) (53, 35) (75-50-25 DU’s)

L2: (155, 105) (45, 25) (40-30-20 DU’s)

L1: (135, 95) (35, 25) (50-50-50 Single Unders)

18:00 Cap (includes rest)

Extra Credit

1a) Zercher Goodmorning: 4 x 8-10. Rest 30s.

1b) Ring Rows: 4 x 10 (1 ct pause). Rest 30s.

Today’s WOD 5/30

North End CrossFIt – CrossFit

Gymnastics

1a) Toes to Bar: 4 x 60s of Practice or Volume Accumulate. Rest 60s.

1b) Handstand Hold or Walking: 4 x 60s of Practice of Distance Accumulation. Rest 60s.

Metcon

Metcon (No Measure)

EMOM 24:

Minute 1: 2 TGU each side

Minute 2: 12 DB Thrusters

Minute 3: 20 Renegade Rows

Minute 4: 12 Alt. Weighted Step-ups

Minute 5: 12 DB Hang Power Clean + Press (6 ea.) (Open Standard)

Minute 6: 60s of Active Recovery. Choose between Bike, Short Shuttle jog or Single Unders

Extra Credit

100 Frog Pumps or glute bridges

100 Banded Pull-aparts

Today’s WOD 5/28

Announcements

Memorial Day “Murph” WOD will take place on Monday 5/28 at 9am. This is always a great time to get together as a community to honor an American hero. Cold beverages will be offered after 😉

North End CrossFIt – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
L2 Metcon:

For time:

1 Mile Run

5 Rounds of:

10 Pull-ups

12 Push-ups

15 Air Squats

Then,

1 Mile Run

L1 Metcon:

For time:

800m Run

5 Rounds of:

10 Ring Rows

10 Box Push-ups

15 Air Squats

Then,

800m Run

Today’s WOD 5/26

Announcements

Memorial Day “Murph” WOD will take place on Monday 5/28 at 9am. This is always a great time to get together as a community to honor an American hero. Cold beverages will be offered after 😉

North End CrossFIt – CrossFit

Skill Work

Spend 8 Minutes Practicing Pull-ups. These sets should NOT be fatigue inducing. This is preparation for “Murph” Work should look something like this:

1a) Pull-up Practice: 3 x 4-5 reps. Rest 30s.

1b) Handstand Hold: 3 x 10-20s. Rest 30s.

*or 20 Shoulder Taps

Metcon

Metcon (Time)

For time w. a partner:

100 KBS (53, 35)

100 Wallballs (20, 14)

800 Meter Run

100 SDHP (53, 35)

100 Medball Cleans (20, 14)

800 Meter Run

L3: (45, 35)

L2: (35, 25) (14, 10)

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

Today’s WOD 5/25

Announcements

Memorial Day “Murph” WOD will take place on Monday 5/28 at 9am. This is always a great time to get together as a community to honor an American hero. Cold beverages will be offered after 😉

North End CrossFIt – CrossFit

Strength

1): Push Press (6 x 3 @70-75%, every 60s)

– These should be for speed

– use 1RM from 4/24

– Reset on each rep

2a) L-Sit Hold: 3 x 10-15s. Rest 30s.

2b) Handstand Hold: 3 x 10-20s. Rest 30s

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

12 S20H (155, 105)

21/18 Calorie Bike

50 Double Unders

L2: (115, 75) (60s Double Under Attempts)

L1: (95, 65) (30 Single Unders)

*Alternate Options:

30/25 Cal Row, 400 Meter Run, or 21/18 Cal Ski Erg

Extra Credit

1a) Double Band Bent-over Pushdown: 3 x 12-15. No rest.

1b) Barbell Curls w. shoulder raise: 3 x 10-12. No rest.

1c) Single Leg Pallof Press: 3 x 8 ea. Rest 60s.