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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

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

Mulitiple Pause Back Squat (Work to a 1RM. Rest 2:00)

– Pause below parallel for 1 count

– Pause above parallel for 1 count
*Beginner: Front Squat: 5 x 5, adding weight if form permits or Goblet Box Squat: 4 x 6-8. Rest 90s.

2) Warm-up Power Cleans working above desired Metcon weight for sets of 3 touch n go. Rest 60s.

Metcon

Extra Credit

4 Rounds of:

50 Foot Single Arm Farmer Carry (each)

20 Banded Pull-throughs

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)