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Archive for ‘WOD’

Today’s WOD 7/26/17

North End CrossFIt – CrossFit

Skill/Strength Work

EMOM 12:

ODD Minutes: 3 Push Jerks @75-80%

EVEN Minutes: T2B Practice

Metcon

Metcon (AMRAP – Rounds and Reps)

11 Minutes:

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)

Today’s WOD 7/25/17

North End CrossFIt – CrossFit

Metcon

Metcon (Time)

3 Rounds w/partner:

Row 1k

Run 800 Meters

100 Double Unders

30 Burpees

L2: (50 Double Unders)

L1: (2x Single Unders)

*One person works. Split work in half.

35:00 Cap

Today’s WOD 7/24/17

North End CrossFIt – CrossFit

Skill/Strength Work

Power Clean Cluster (5 x 1.1.1 (10s) @80%)

80% of Last Month 1RM. Rest 2:00

– If you do not have a recent 1RM, work up to one

– Intermediate: All sets at a moderate weight.

– Beginner: Clean Grip Deadlift: 5 x 5, adding weight each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minutes:

25 Power Cleans (95, 65)

50 Thrusters (95, 65)

L3: (75, 55)

L2: (65, 35)

L1: (45, 25)

Today’s WOD 7/22/17

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Rounds)

40 Minute w/partner:

Buy in:

800 Meter Farmer Carry (70, 53)

Then Remaining time AMRAP of:

2 Rope Climbs

4 Wall Climbs

40 Wallballs (20, 14)

40 Walking Lunges (BW)

40 Abmat Sit-ups

Run 200 Meters

*One person works. Split as needed. Score = total rounds

Rx+:(Legless Rope Climb) (10 Strict or Kipping HSPU for Wall Climbs)

L2: (5 Strict Band Assisted Pull-ups per RC) (1/2 Wall Climb)

L1: (10 Ring Rows per RC) (20 Shoulder Taps)

Today’s WOD 7/21/17

North End CrossFIt – CrossFit

Skill/Strength Work

Banded Deadlift (10 x 2 @50%, every 60s.)

These should be for speed.

Seated Box Jumps (5×4 Rest 60s. )

Metcon

Metcon (Time)

3 Rounds of:

5 Power Cleans (155, 105)

10 Front Squats (155, 105)

15 Bar Facing Burpees

Rest 2:00

L3: (135, 95)

L2: (115, 75)

L1: (95, 65) (Burpees)

*20:00 Cap

Beginner Metcon Option:

3 Rounds of:

15 Goblet Squats

15 Deadlifts (95, 65)

10 Burpees

Rest 2:00