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Archive for ‘WOD’

Today’s WOD 4/27

North End CrossFIt – CrossFit

Strength

1a) Hang Power Clean + Push Jerk + Split Jerk: 5 x 1 + 1 + 1 @70%, every 90s.

1b) In between sets complete 10-15 Banded Pulldowns

Metcon

Metcon (AMRAP – Reps)

5 Rounds of 30s work/30s Rest:

1a) Russian KBS (70, 53)

1b) Walking Lunges (BW)

1c) Hollow Rocks

1d) Barbell Rows (135, 95)

1e) Banded Pushdowns

*Score = total reps

*Above 300# bench press use a heavy band

L3: (53, 35) (115, 75)

L2: (45, 25) (95, 65)

L1: (35, 25) (75, 55)

Extra Credit

1a) Leaning Away DB Lateral Raises: 3 x 12-15 ea. Rest 30s.

1b) DB Hammer Curls: 3 x 10-12. Rest 30s.

Today’s WOD 4/26

North End CrossFIt – CrossFit

Strength

Speed Backsquat with 1 sec pause (5 x 5 @50-60%, every 60s)

Metcon Prep

3 sets at game speed of:

5 Thrusters

5 Pull-ups

Rest 60-90s.

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
L3: (75, 55)

L2: (65, 35) (BA Pull-ups)

L1: (45, 25) (Ring Rows)

8:00 Cap

*Last done 1/22

Extra Credit

1a) Birddog: 4 x 5 ea. (3 count hold). No rest.

1b) Banded Plank Row: 4 x 8-10 ea.

*adv single leg.

2) Foam Roll Quads x 60s each.

Today’s WOD 4/25

North End CrossFIt – CrossFit

GPP

Unilateral Farmer Carry: 8 Minutes x Max 50 Meter Trips

*Front Rack + By your side

Metcon

Max Distance Run in 24 min (Distance)

*This a benchmark endurance piece.

*Alternate Scaling

Max Distance Row or Bike in 24 Minutes

Extra Credit

Accumulate:

75-100 Banded Pulldowns

75-100 Banded Leg Curls each

75-100 Banded Pushdowns

Today’s WOD 4/24

North End CrossFIt – CrossFit

Strength

Push Press (1 Rep Max. Rest 2:00)

Beginner: 5 x 5, adding weight if form permits.

Metcon

Metcon (Time)

Every 4:00 x 5 sets:

7 Burpee Pull-ups

15 T2B

20 DB Renegade Rows (total)

30 Double Unders

*Score = fastest split

*Athlete Choice of DB Weights for Renegade Rows

Rx+:(5/3 Burpee Ring Muscle-ups)

L2: (Regular Burpees) (Kipping Knee Lifts) (30s Double Under Attempts)

L1: (Squat Thrusts) (Abmat Sit-ups) (30 Single Unders)

Extra Credit

Upper body Giant Set #3

1a) Seated Incline DB Curls: 3 x 8-10. No rest.

1b) Prone Cobra Raise (external rotation): 3 x 10-15. No rest.

1c) Prone Lateral Raise Pronated Grip: 3 x 10-15. Rest 60s.

Today’s WOD 4/23

North End CrossFIt – CrossFit

Strength

Front Squat (Wave: 3-2-1-3-2-1. Rest 2:00 after each set.)

The purpose of using a “wave” is to prime the CNS for heavier sets. Use the first wave of 3-2-1 to prepare you for the last wave of 3-2-1 which should be heavier. All that 3-2-1 means is your first set is 3 reps, rest 2:00, your second set is 2 reps, rest 2:00 and so on

*An example of this wave may look something like: [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%.

*This does NOT need to be a max, but should be based off of feel.

Beginner: 5 x 5, adding weight if form permits. Rest 2:00

Metcon Prep

2-3 Sets of:

2 Power Cleans (touch n go)

4 Burpees

6 Air Squats

@game speed. Rest 90s between sets.

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
L3: (115, 75)

L2: (95, 65) (Box Push-ups)

L1: (95, 65 Deadlifts) (Box Push-ups)

*Last done 12/4/17

Extra Credit

1a) Single Leg DB RDLs: 4 x 5 ea. (heavy). No rest.

1b) KB Squat with Lowering: 4 x 6. Rest 60s.