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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

WOD

Today’s WOD 7/11

North End CrossFIt – CrossFit

Metcon

Metcon (Time)

For total time:

50-40-30-20-10

KBS (53, 35)

Walking Lunges (BW)

Abmat Sit-ups

Double Unders

Rest 60s after each completed round.

L3: (Double Under Attempts)

L2: (35, 25) (Double Under Attempts x 60s)

L1: (Reps of 40-30-20-10) (35, 25 Russian Swings) (Single Unders)

30:00 Cap

Extra Credit

150 Banded Pushdowns

Today’s WOD 7/10

North End CrossFIt – CrossFit

Strength

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.

Metcon

“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.

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

Today’s WOD 6/26

North End CrossFIt – CrossFit

Strength

1a): Close Grip Bench Press (1 RM rest 2:00)

– Grip just inside of shoulder width

– Build to a max in 6-8 sets. Have spotters in place.

– Beginners: 5 x 5, adding. Rest 2:00

1b) Banded Pulldowns: In between sets perform 15 reps.

Metcon

“Manmaker” (Time)

For time:

30 Man Makers (50, 30)

L3: (45, 25)

L2: (35, 20)

L1: (30, 15)

12:00 Cap

Extra Credit

1a) KB Tricep Extensions: 3 x 12-15. Rest 45s.

1b) Barbell Curls w. shoulder raise: 3 x 10. Rest 30s.

Today’s WOD 6/25

North End CrossFIt – CrossFit

Strength

1) Wide Stance Goodmornings + Box Squat: 4 x 8. Rest 90s.

– Perform 3-4 “warm-up” sets before starting.

– Use one challenging weight for all 4 sets.

– Use a parallel box (14-16″)

2) Metcon Warm-up:

2 Rounds at game speed of:

25 Double Unders (25 Singles)

10 KBS

3 Burpee Box Jumps

Rest 60s.

Metcon

“Double Jump” (Time)

5 RFT:

50 DU’s

20 KBS (53, 35)

10 Burpee Box Jumps (24, 20)

L2: (30 DU) (45, 25)

L1: (50 Singles) (35, 25) (Burpees no box)

18:00 Cap

Extra Credit

Banded Alphabet: 3 x 1 full set on each side. Rest 30s