• 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 2/27

North End CrossFIt – CrossFit

Strength

Hang Power Clean (5 x 3 @ 50-60% Rest 90)

– Work on touch n go reps today.

– Beginner: Work on technique with a light barbell resetting on each rep: 5 x 3-5. Rest 90s.

– or hang muscle cleans

Metcon

“MJ” (Time)

For total time:

21 Hang Power Cleans (135, 95)

50 Walking Lunges (BW)

500 Meter Row

Rest 2:00

21 Hang Power Cleans

50 Walking Lunges

500 Meter Row

Rest 2:00

42 Barbell Rows (135, 95)

60/50 Push-ups

500 Meter Row

L3: (115, 75)

L2: (95, 65) (Box Push-ups)

L1: (135, 95 Clean Grip Deadlifts in place of Hang Power Cleans) (400m Row per round) (Ring Rows for BB Rows) (Box Push-ups)

25:00 Cap

Extra Credit

Worlds Greatest Stretch x 30s each pose

Stretch with bands and roll out

Today’s WOD 2/26

North End CrossFIt – CrossFit

Weightlifting

1 1/4 Front Squat (Establish 3RM )

– Build in weight over the course of 5-6 sets.

– Beginner: Work up to a moderate set of 5.

Metcon

Pavement (Time)

4 RFT:

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

Extra Credit

3 Rounds of:

35 Banded Leg Curls Each

10s Plank on Foam Roller (rollout for advanced athletes)

Saturday WOD

North End CrossFIt – CrossFit

Metcon

Metcon (Time)

For time with a partner:

Buy in:

200 Double Unders

Then,

100 Wallballs (20, 14)

100 Deadlifts (185, 125)

100 Lateral Burpees

100 Wallballs (20, 14)

Cash-out,

200 Double Unders

*One person works at a time. Split as needed.

Rx+:(225, 155)

L3: (155, 105)

L2: (Double Under Attempts) (14, 10) (135, 95)

L1: (Single Unders) (10, 8) (115, 75)

*35:00 Cap

Today’s WOD 2/23

North End CrossFIt – CrossFit

Extra Credit

10 Minutes of Low Effort Work @50-60% of Bike, Run, or Row

Metcon

CrossFit Games Open 18.1 (AMRAP – Rounds and Reps)

20 MIN

8 Toes to Bar

10 Hang Clean and Jerks (50/35)

14/12 Cals on Rower

Today’s WOD 2/22

North End CrossFIt – CrossFit

Skill Work

Gymnastics Skill (Repeat from last Tuesday)

Choose between one movement that will show up in this years open:

– Butterfly Pull-ups (or C2B) (There is C2B in tomorrows Metcon)

– Handstand Push-ups

– T2B

*Work on refining your skills and accumulating some low-volume work today. This work should not be too taxing or make you sore.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 w. a partner:

20 SDHP (53, 35)

40 Walking Lunges (BW)

800 Meter Run or 1k Row

*One person works, but split intervals in half.

L3: (45, 25)

L2: (35, 25)

L1: (25, 20)

Extra Credit

AFAP:

40-30-20-10

Banded Pull-throughs

Banded Face pull-apart

Double Leg Banded Leg Curls