• Enquiry Form

    Your Name (required)

    Your Email (required)

    Please Select One

    Your Message

  • 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 7/9

North End CrossFIt – CrossFit

Strength

1): Power Clean (1 RM rest 2min )

– Take 8-10 sets and build to a new 1RM.

– Beginner: Clean Grip Deadlift: Work up to a heavy set of 5. Rest 90s.

2) Power Clean + Front Squat + S20H: 3 x 1 + 2 + 2. Work up to metcon weight. Rest 60s.

Metcon

“Uncle Buck” (Weight)

“Uncle Buck”

EMOM 9:

Minutes 1-3

3 Power Cleans (135, 95)

3 Front Squats (135, 95)

3 S20H (135, 95)

Minutes 3-6

3 Power Cleans (155, 105)

3 Front Squats (155, 105)

3 S20H (155, 105)

Minutes 6-9

3 Power Clean (185, 125)

3 Front Squat (185, 125)

3 S20H (185, 125)

L3: (115, 75) (135, 95) (155, 105)

L2: (95, 65) (115, 75) (135, 95)

L1: (75, 55) (95, 65) (115, 75)

*Score = weights used + how many drops you had

Beginner Option:

EMOM 9:

6 Russian Swings (heavy)

6 Goblet Squats (same weight as KBS)

6 DB Push Press