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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 2/15

Announcements

Guys it’s that time again!! Register now for the CrossFit Games Open! The Open goes from Feb 22nd-March26th and our gym will do these workouts together Friday night lights style. Super fun! Here’s an informational video with a link to sign up in the video. https://youtu.be/8fXO9cuQb7Q

North End CrossFIt – CrossFit

Strength

1) Max Distance Farmer Carry in 5:00

Rest 2:00 before moving to #2

2) Max Distance Front Rack Carry in 5:00

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds of

In 5:00 Window:

Row 500 Meters

Remaining time Max Rounds of:

20 DB Renegade Rows

10 Ball Slams

Rest 2:00

*Score = Highest Score

*Alternate Options:

Rowing = 400m Run, 60s Bike,60s Single Unders + 10 SDHP (53, 35)

Extra Credit

1a) Landmine Rows: 3 x 10 ea. Rest 45s.

1b) Landmine Rotations: 3 x 30 (total). Rest 45s.

Today’s WOD 2/14

Announcements

Guys it’s that time again!! Register now for the CrossFit Games Open! The Open goes from Feb 22nd-March26th and our gym will do these workouts together Friday night lights style. Super fun! Here’s an informational video with a link to sign up in the video. https://youtu.be/8fXO9cuQb7Q

North End CrossFIt – CrossFit

Strength

1a): Floor Press (1 rep max. Rest 60 sec)

– Build to a max in 8-10 sets.

– Beginner: 5 x 5, adding weight if form permits. Rest 90s.

1b) Banded Pulldowns: 4 x 10. Rest 60s.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

2/1 Rope Climb

5 C2B Pull-ups

15 S2OH (135, 95)

Rest 2:00

Rx+:(Legless RC)

L3: (1 Rope Climb) (Regular Pull-ups) (115, 75)

L2: (2 Wall Climbs) (Band Assisted Pull-ups) (95, 65)

L1: (2 Half Wall Climbs) (10 Ring Rows) (75, 55)

Metcon (No Measure)

AMRAP 6:

Single Arm Farmer Carry x 50 ft ea. AHAP

15 Banded Pushdowns

10 Barbell Rows (135, 95)

Extra Credit

1a) Trap 3 Raises: 3 x 12-15 ea. Rest 30s.

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

Today’s WOD 2/13

Announcements

Guys it’s that time again!! Register now for the CrossFit Games Open! The Open goes from Feb 22nd-March26th and our gym will do these workouts together Friday night lights style. Super fun! Here’s an informational video with a link to sign up in the video. https://youtu.be/8fXO9cuQb7Q

North End CrossFIt – CrossFit

Skill Work

Gymnastics Skill

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

Metcon

Metcon (Time)

For time with a partner:

250 Double Unders

200 Walking Lunges (BW)

150 Abmat Sit-ups

100 Alt. DB Snatches (50, 35) (each arm = 1 rep)

75 T2B

50 DB Thrusters (50, 35)

*One person works at a time.

L3: (40, 25)

L2: (Double Under Attempts) (35, 25) (Knee Raises)

L1: (Single Unders) (30, 15) (Knee Raises)

25:00 Cap

Extra Credit

3 Rounds of:

30 Banded Leg Curls each

10 1-Arm Rows w. rotation each.

*Rest as needed.

Today’s WOD 2/12/18

Announcements

Guys it’s that time again!! Register now for the CrossFit Games Open! The Open goes from Feb 22nd-March26th and our gym will do these workouts together Friday night lights style. Super fun! Here’s an informational video with a link to sign up in the video. https://youtu.be/8fXO9cuQb7Q

North End CrossFIt – CrossFit

Strength

Back Squat (Work up to 90% for 1 rep, the)

– EMOM 4: 1 Rep @90%.

– Build to 90% in 5-6 sets performing sets of 1-2 reps. Rest 90s.

– We last tested 1RM Back Squat 1/1/18

– Beginner: 5 x 5, adding weight if form permits.

Metcon

Times 3 (AMRAP – Rounds and Reps)

“Times 3”

AMRAP 5:

3 Squat Cleans (135, 95)

6 Lateral Burpees

Rest 2:00

AMRAP 5:

3 Power Cleans (135, 95)

6 Lateral Burpees

Rest 2:00

AMRAP 5:

3 Power Cleans

3 Squat Cleans

6 Lateral Burpees

L3: (115, 75)

L2: (95, 65)

L1: (75, 55) (Regular Burpees)

Beginner Metcon:

10 Goblet Squats in Place of Squat Cleans (53, 35)

10 Deadlifts in Place of Power Cleans (135, 95)

Saturday WOD

Announcements

Guys it’s that time again!! Register now for the CrossFit Games Open! The Open goes from Feb 22nd-March26th and our gym will do these workouts together Friday night lights style. Super fun! Here’s an informational video with a link to sign up in the video. https://youtu.be/8fXO9cuQb7Q

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 35 in Teams of 3:

Row 5k or Run 5k

Then remaining time Max Rounds of:

30 KBS (70, 53)

30 Walking Lunges (BW)

30 Push-ups

L3: (53, 35)

L2: (45,25) (Box Push-ups)

L1: (35, 25 Rus Swings) (Box Push-ups)