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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 9/15/17

Announcements

Come Join us Saturday, November 18, 2017 for Scott Dayton EOD Memorial 5K Run/Walk at Green Flash Brewery. Early Bird registration is now open! http://www.eodwarriorfoundation.org/events/events/view/257

North End CrossFIt – CrossFit

Skill/Strength Work

Sumo Deadlift (Speed: 5 x 4 @60%, every 90s.)

– Reset on each rep.

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

– work up to a challenging height.

Metcon

“Oceanside” (Time)

4 Rounds:

15 Box Jumps w. step down (24, 20)

30 Wallballs (20, 14)

15 C2B Pull-ups

L3: (Regular Pull-ups)

L2: (20, 15) (14, 10) (Band Assisted Pull-ups)

L1: (20, 15) (10, 8) (Ring Rows)

*16:00 Cap*

Today’s WOD 9/14/17

Announcements

Come Join us Saturday, November 18, 2017 for Scott Dayton EOD Memorial 5K Run/Walk at Green Flash Brewery. Early Bird registration is now open! http://www.eodwarriorfoundation.org/events/events/view/257

North End CrossFIt – CrossFit

Skill/Strength Work

3 Position Snatch

1 Power Snatch below the Knee + 1 Hang Squat Snatch + 1 Overhead Squat

*Done as complex. Do not go higher than 60% of 1RM Snatch.

*Rest 2:00 between sets.

*This should take roughly 5-8 sets.

*Beginner: Practice Hang Power Snatch + OHS with an empty training bar.

Metcon

Metcon (No Measure)

1) 4 Rounds of:

200m Max Effort Row. Rest 60s.

2) 4 Rounds of:

50 Yard Double OH KB Carry, AHAP. Rest 60s. 4 Rounds of: 50 Yard Front Rack Carry, Same weight as OH Carry. Rest 60s.

3) 4 Rounds of:

15 Ball Slams .

or 15 Hollow Rocks. Rest 60s.
Complete each movement before you move to the next. Use DB instead of KB if they’re are not enough to go around.

Today’s WOD 9/13/17

Announcements

Come Join us Saturday, November 18, 2017 for Scott Dayton EOD Memorial 5K Run/Walk at Green Flash Brewery. Early Bird registration is now open! http://www.eodwarriorfoundation.org/events/events/view/257

North End CrossFIt – CrossFit

Skill/Strength Work

Push Press (Work up to a 1RM. Rest 2:00)

Take 8-10 sets to establish.

– Beginner: Work 7 sets of 4 adding weight if form permits.

-Push Jerks DO NOT COUNT!

Metcon

Metcon (Time)

Row 250 meters

50 Air Squats

25 Hang Power Cleans (115, 75)

Row 500 meters

50 Walking Lunges

20 S20H (115, 75)

Row 750 meters

50 T2B

15 Hang Squat Cleans

*22:00 Cap

L3: (95, 65)

L2: (75, 55) (Knee Raises)

L1: (65, 35) (Abmat Sit-ups)

Today’s WOD 9/12/17

Announcements

Come Join us Saturday, November 18, 2017 for Scott Dayton EOD Memorial 5K Run/Walk at Green Flash Brewery. Early Bird registration is now open! http://www.eodwarriorfoundation.org/events/events/view/257

North End CrossFIt – CrossFit

Skill/Strength Work

AMRAP 8 at a slow pace:

1a) Single Leg KB RDLs x 8 ea. Rest 45s.

1b) Banded Pushdowns x 12-15 (heavy band). Rest 45s.

1c) Hollow Rock + Hold x 10 + 20s. Rest 45s.

Metcon

Metcon (AMRAP – Rounds)

10 Minutes:

Run 100 Meters

10 DB Renegade Rows each arm

30 Double Unders

Rest 2:00

10 Minutes:

Run 100 Meters

10 Hand Release Push-ups

30 Double Unders

*Score = Total Rounds for Both AMRAPs

*Athlete choice of DB Weight

L2: (40s of Double Under Attempts) (Box Push-ups)

L1: (40 Single Unders) (Box Push-ups)

Today’s WOD 9/11/17

Announcements

Come Join us Saturday, November 18, 2017 for Scott Dayton EOD Memorial 5K Run/Walk at Green Flash Brewery. Early Bird registration is now open! http://www.eodwarriorfoundation.org/events/events/view/257

North End CrossFIt – CrossFit

Skill/Strength Work

Box Front Squat (Work up to a 1RM. Rest 2:00)

– 8-10 Sets

– Sit back on Box

Beginners: 5 x 5, adding if form permits.

Metcon

“Chuck Taylors” (AMRAP – Rounds and Reps)

8 MInutes:

10 Deadlifts (225, 155)

10 Burpees

L3: (185, 125)

L2: (155, 105)

L1: (135, 95)