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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 6/3/17

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Minutes in Teams of 2:

12 Power Cleans (135, 95)

Run 200 Meters

12 Lateral Burpees Over the Bar

Run 200 Meters

12 T2B

*One person works. Split work as desired.
L3: (115, 75)

L2: (95, 65) (Band Assited Pull-ups)

L1: (65, 35) (Ring Rows)

Alternate Scaling Option:

Power Cleans to Russian KBS (45, 25)

Running = 250m Row, 30s Bike, or 50 Double Under each athlete

Today’s WOD 6/2/17

North End CrossFIt – CrossFit

Skill/Strength Work

Wide Stance Box Squat (8 x 3 @60%, every 60s.)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
L2: (35, 25) (Band Assisted Pull-ups)

L1: (25, 15) (Ring Rows)

– Alt. Scaling Options:

– 1k Row = 800m Run or 150 Double Unders

10:00 Cap

Today’s WOD 6/1/17

North End CrossFIt – CrossFit

Metcon

Metcon (Time)

Teams of 2:

Row 2k or Run 1 Mile

200 Meter Farmer Carry (70, 53)

100 Walking Lunges

Row 1k or Run 800m

200 Meter Farmer Carry

100 ABMAT Sit-ups

Row 2k or Run 1 Mile

*30:00 Cap

Today’s WOD 5/31/17

North End CrossFIt – CrossFit

Skill/Strength Work

Push Press (1-1-1-1-1-1-1-1)

-take 8-10 sets to work up to a 1RM.

-Rest 2 min btwn sets

-beginner: Work 7 sets of 4 adding weight as form permits

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

20 Alt. DB Snatches (50, 35)

20 Wallballs (20, 14)

Rx+:(Complete 2 Ring Muscle-ups each round in addition to the work above)

L2: (35, 25) (14, 10)

L1: (25, 20) (10, 8)

Today’s WOD 5/30/17

North End CrossFIt – CrossFit

Skill/Strength Work

Power Snatch Clusters (8 x 1.1)

8 sets of 1.1 (10s rest in btw singles) 90s-2min rest between sets
-Adv: work up 85%

Add weight each set

Beginner: Snatch grip deadlifts 5×5

Metcon

Metcon (Time)

“Pavement”

4 Rounds:

15 KBS (70, 53)

30 Double Unders

15 Goblet Squats (70, 53)

30 Double Unders

L3: (53, 35)

L2: (45, 25) (30s of Double Under Attempts)

L1: (35, 25 Russian Swings) (50 Singles each set)

15:00 Cap