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  • Contact Info

    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 2/12/18

Announcements

Guys it’s that time again!! Register now for the CrossFit Games Open! The Open goes from Feb 22nd-March26th and our gym will do these workouts together Friday night lights style. Super fun! Here’s an informational video with a link to sign up in the video. https://youtu.be/8fXO9cuQb7Q

North End CrossFIt – CrossFit

Strength

Back Squat (Work up to 90% for 1 rep, the)

– EMOM 4: 1 Rep @90%.

– Build to 90% in 5-6 sets performing sets of 1-2 reps. Rest 90s.

– We last tested 1RM Back Squat 1/1/18

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

Metcon

Times 3 (AMRAP – Rounds and Reps)

“Times 3”

AMRAP 5:

3 Squat Cleans (135, 95)

6 Lateral Burpees

Rest 2:00

AMRAP 5:

3 Power Cleans (135, 95)

6 Lateral Burpees

Rest 2:00

AMRAP 5:

3 Power Cleans

3 Squat Cleans

6 Lateral Burpees

L3: (115, 75)

L2: (95, 65)

L1: (75, 55) (Regular Burpees)

Beginner Metcon:

10 Goblet Squats in Place of Squat Cleans (53, 35)

10 Deadlifts in Place of Power Cleans (135, 95)