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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

Today’s WOD 12/06

Announcements

Join us this Saturday for a Christmas Naughty or Nice WOD event at Stability CrossFit! Heats start at 9am and end at 12pm. link to register is https://www.boxtribetracker.com/2269/reg/
The only cost is an unwrapped gift for a child in need 🙂

North End CrossFIt – CrossFit

Skill/Strength Work

#1: Floor Press (Speed 9×3 every 60s @65% of two weeks 3RM )

– +5% from last week.

– Pause for a 1 count on each rep.

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

– Take 3-4 sets to build to work weight.

– Beginner: 6 x 4, using one moderate weight for all 5 “work-sets” (slightly heavier than last week)

#2: Banded Pull-apart (In between sets perform 10-15 Slow and Controlled )

Metcon

Metcon (5 Rounds for time)

Every 4:00 x 5 Sets:

10 Pull-ups

10 Front Squats (135, 95)

10 Push Press (135, 95)

Rx+: (C2B Pull-ups)

L3: (8 Band Assisted Pull-ups per round) (115, 75)

L2: (8 Band Assisted Chin-ups per round) (95, 65)

L1: (10 Ring Row per round) (65, 35)

Extra Credit

3 Rounds of:

8 Ring or Inverted Rows w. a pause (2 count)

12 DB Tricep Extensions from the Floor w. a pause (1 count)

20s RKC Plank

Rest as needed.