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    North End Crossfit
    535B N. Birdneck Rd
    Virginia Beach, VA 23451


    [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 7/10

North End CrossFIt – CrossFit


1a): Shoulder Press (1 RM Rest 2:00 )

– build to a 1-Rep max over the course of 6-7 sets.

– Beginner: 5 x 5, adding light weight per set. Rest 2:00

1b) Banded Pull-apart: Complete 20-25 reps between sets of shoulder press for extra upper-back work.


“Backpeddle” (Time)

Every 5:00 x 5 Sets:

Run 400 Meters

12 C2B Pull-ups

20/16 Hand Release Push-ups

L3: (Pull-ups)

L2: (Band Assisted Pull-ups) (Box Push-ups)

L1: (200-300m Run) (Ring Rows) (Box Push-ups)

*Score = slowest split

Extra Credit

Straight Leg Sit-ups w. DB on chest: 4 x 10-15. Rest 60s.

*If needed have a partner hold your feet.