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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

WOD

Today’s WOD 10/4/17

Announcements

**BRING A FRIEND WEEK**
October 2nd-7th bring a friend to CrossFit all week for FREE!! Beginner friendly and no prior experience needed!

North End CrossFIt – CrossFit

Skill/Strength Work

Floor Press (9 x 3 @60%, 1 ct pause on floor, every 60s.)

– Change grip every 3 sets ie. close, medium, wide.

KB 1-Arm Row w. a rotation (3 x 12 ea. Rest 60s.)

– pronoted to neutral grip

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
12:00 Cap

L2: (45s of Double Under Attempts) (Butterfly Abmat Sit-ups)

Beginner Metcon:

For time:

100-80-60-40-20

Single Unders

30-20-15-10-5

Abmat Sit-ups

Today’s WOD 10/3/17

Announcements

**BRING A FRIEND WEEK**
October 2nd-7th bring a friend to CrossFit all week for FREE!! Beginner friendly and no prior experience needed!

North End CrossFIt – CrossFit

Skill/Strength Work

Gymnastics Skill Work:

EMOM 10:

ODD Minutes: Hollow Hold x challenging

EVEN Minutes: Chest Facing Handstand Hold or Handstand Walk or Shoulder Taps x 40s.

Metcon

“Run Forrest” (Time)

Run 1 Mile

100 Burpees

Run 1 Mile

L2: (800m Runs) (75 Burpees)

L1: (50 Burpees)

Alternate Scaling Options:

1500 meter Row for each mile run or 7:00 Bike or Ski Erg

25:00 Cap

Today’s WOD

Announcements

**BRING A FRIEND WEEK**
October 2nd-7th bring a friend to CrossFit all week for FREE!! Beginner friendly and no prior experience needed!

North End CrossFIt – CrossFit

Skill/Strength Work

Shoulder Press (3-3-3-1-1-1)

Work for a new 1RM

Beginners: 3×5

Metcon

Metcon (Time)

3 Rounds:

15 Cal Row

15 Push Press (75/55)

Rest 3:00

3 Rounds:

15 Cal Row

15 Hang Cleans (75/55)

20:00 CAP

Today’s WOD 9/30/17

Announcements

**BRING A FRIEND WEEK**
October 2nd-7th bring a friend to CrossFit all week for FREE!! Beginner friendly and no prior experience needed!

North End CrossFIt – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Partner Biking Cindy”

In teams of 2 for time:

AMRAP 30:

2:00 Max Calories Bike

Max Rounds of “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

*1 Athlete Rows 500 Meters while 1 Athlete Completes Max Rounds of “Cindy”. When athlete rowing 500m is complete, athletes will switch.

Rx+

“Partner Biking Mary”

In teams of 2 for time:

AMRAP 30:

2:00 Max Calories Bike

Max Rounds of “Mary”

5 HSPU

10 Alt. Pistols

15 Pull-ups

*1 Athlete Bikes for 2:00 max cals while 1 Athlete Completes Max Rounds of “Mary”. When athlete on bike is complete, athletes will switch.

*Alternate Scaling: Run 400m or Row 500m, or Ski Erg x 90s.

*Score = total calories + total rounds

Today’s WOD 9/29/17

Announcements

**BRING A FRIEND WEEK**
October 2nd-7th bring a friend to CrossFit all week for FREE!! Beginner friendly and no prior experience needed!

North End CrossFIt – CrossFit

Skill/Strength Work

Sumo Deadlift (Speed: 5 x 3 @70%, every 90s.)

– Reset on each rep.

Seated Box Jumps (4 x 4. Rest 60s.)

– work up to a challenging height.

Metcon

“Texas” (AMRAP – Rounds and Reps)

12 Minute:

10 Bar Facing Burpees

10 Front Squats (135, 95)

10 T2B
L3: (115, 75)

L2: (95, 65) (Knee lifts)

L1: (65, 35) (Knee lifts) (Reg burpees)