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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 7/31/17

North End CrossFIt – CrossFit

Skill/Strength Work

Front Squat (Find 1RM. Rest 2-3:00.)

– 8-10 Singles progressively adding weight each set.

– Beginner: Perform sets of 5 adding weight if form permits.

Metcon

Metcon (Time)

5 Rounds

10 Deadlifts (185, 125)

20 Wallballs (20, 14)

Rest 2:00

Rx+:(225, 155)

L2: (155, 105) (14, 10)

L1: (135, 95) (10, 8)

Score = total time

*20:00 Cap

Today’s WOD 7/29/17

North End CrossFIt – CrossFit

Metcon

Metcon (Time)

5 Rounds in teams of 3:

33 KBS (53, 35)

33 Box Jumps (24, 20)

33 Pull-ups

1200 M Row

RX+(70,53)(30,24)

L2: (45, 25) (20, 15) (Band Assisted Pull-ups)

L1: (35, 25 Russian Swings) (20, 15 Step-ups) (Ring Rows)

*35:00 Cap

Today’s WOD 7/28/17

North End CrossFIt – CrossFit

Skill/Strength Work

Deadlift (Speed Deadlift Touch N Go: 6 x 3 @75%. Rest 2:00.)

– Take 3-4 sets and build to 75% by perform sets of 3.

Seated Box Jumps (5 x 4. Rest 60s.)

– Use the same height you used last week.

Metcon

Metcon (Time)

4 Rounds

21 Wallballs (20, 14)

15 Lateral Burpees over the Bar

9 OHS (135, 95)

L3: (115, 75)

L2: (95, 65) (14, 10)

L1: (75, 55) (10, 8)

*20:00 Cap

Beginner Metcon Option:

4 RFT:

15 Wallballs (10, 8)

10 Burpees

5 Russian Swings (Moderate weight).

Rest 60s.

Today’s WOD 7/27/17

North End CrossFIt – CrossFit

Skill/Strength Work

5 Sets of:

1a) Overhead Squat

1b) Ring or Bar Muscle-ups

*Perform 4-5 OHS not going higher than 60% of 1RM. Ring or Bar MU either as a skill or accumulating volume. These can be done strict if needed. If performing for volume perform 1-3 reps. If performing for skill spend about 60s practing each round with transition work. *Sub C2B Pull-ups for Muscle Ups

Metcon

Metcon (AMRAP – Reps)

AMRAP 4:

DB Power Clean + Front Squat (50, 30)

Rest 2:00

AMRAP 4:

Alternating DB Snatches (50, 30)

Rest 2:00

AMRAP 4:

Front Rack DB Walking Lunges (50, 30)

Rest 2:00

AMRAP 4:

Renegade Rows + Push-up (50, 30)

*Score = total reps

*Scale DB weight if needed. If having access to enough DB’s is an issue, this can be done as a partner AMRAP 6 w. no rest between.

Today’s WOD 7/26/17

North End CrossFIt – CrossFit

Skill/Strength Work

EMOM 12:

ODD Minutes: 3 Push Jerks @75-80%

EVEN Minutes: T2B Practice

Metcon

Metcon (AMRAP – Rounds and Reps)

11 Minutes:

1 Rope Climb

10 T2B

15 Power Snatch (75, 55)

Rx+:(Legless RC) (95, 65)

L3: (65, 35) (3 Strict Chin-ups)

L2: (55, 25) (3 Strict BA Chin-ups)

L1: (45, 25) (8 Ring Rows)