• 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

WOD

Today’s WOD 4/21

North End CrossFIt – CrossFit

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Today’s WOD 4/20

North End CrossFIt – CrossFit

Strength

1) Rope Climbs: Accumulate Volume. Full recovery between sets (1-2 minutes).

– Adv: 10/8 Legless

– Int: 10/8 w. legs

– Beginner: Technique + 3-4 Half Climbs

– Newbie: 5 x 8-10 Inverted or Ring Rows

2) Handstand Push-ups: 4 x 5-6. Rest 60s.

– Strict or Deficit

– Kipping

– 1 Abmat Kipping

– Seated DB Shoulder Press, Neutral Grip: 4 x 5. Rest 60s.

3a) Supinated Grip BB Rows: 3 x 10. Rest 30s.

3a) Trap 3 Shrugs: 3 x 10-10-10. Rest 30s.

4) Hollow Hold: Reverse Tabata: 8 x 10s Work/20s Rest.

Finisher

Metcon (Distance)

Overhead KB Carry x max distance in 5:00

(53s, 35s)

*Single arm. Favor your weaker arm.

Today’s WOD 4/19

North End CrossFIt – CrossFit

Skill/Strength

1): Back Squat (SPEED. 4×5 @50% every 60 then 3×2 up to heavy set )

-Rest 2:00 on the heavier sets of 2

– Last set should be around 85-90% of 1RM.

2) Seated Dynamic Box Jumps: 20-25 Total Jumps. Rest 60s.

3) Squat Cleans: Warm-up to work weight performing singles. Rest 60s.

Metcon

Metcon (AMRAP – Reps)

4 Rounds of:

20s Max Squat Cleans (155, 105)

Rest 2:00

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

*Score = totals reps completed for all 4 rounds

Extra Credit

1a) Banded Pull-Through: 3 x 12-15 (2 Count Glute Squeeze). Rest 30s.

1b) Bird Dog: 3 x 4 each (2 count glute squeeze). Rest 30s.

2) Ab Circuit: 4 x 20s Max Reps Russian Twists. Rest 40s.

Today’s WOD 4/18

North End CrossFIt – CrossFit

Skill Work

– Spend 10 Minutes working on improving efficiency with

– Kipping Pull-ups

– Butterfly Pull-ups

– Kipping C2B

– Butterfly C2B

Metcon

Metcon (Time)

For time:

800 Meter Run

50 Pull-ups

50 Air Squats

150 Double Unders

50 Air Squats

50 Renegade Rows (50s, 30s)

800 Meter Run

25:00 Cap

Rx+:(C2B Pull-ups) (1st set of Air Squats perform 50 Alt. Pistols)

L2: (Band Assisted Pull-ups) (100 Double Unders) (40, 25)

L1: (Ring Rows) (100 Single Unders) (30, 20)

Extra Credit

4 Rounds of:

20s work/20s Rest

Abs with a plate switch

Today’s WOD 4/17

North End CrossFIt – CrossFit

Skill/Strength

1a) DB Neutral Grip Floor Press: 4 x 8. Rest 30s.

1b) Double DB Bent-over Rows: 4 x 10. Rest 30s.

1c) Banded Pulldowns: 4 x 12-15. Rest 30s.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 w. a partner:

250 Meter Row

10 Burpees over the Rower

*One athlete completes a full round at a time

L1: (Regular Burpees)

Extra Credit

1a) DB Kickbacks: 3 x 12-15. Rest 30s.

1b) Zottaman Curls: 3 x 10-12. Rest 30s.