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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 7/20/17

North End CrossFIt – CrossFit

Skill/Strength Work

5 Sets of:

1a) Squat Snatch

1b) Rope Climb

•Perform 2-3 Squat Snatch not going higher than 60% of 1RM. These can be done touch n go style if able. Perform Rope Climb either as a skill or accumulating volume. These can be done legless if needed. If performing for volume perform 1-3 reps.

Metcon

Metcon (No Measure)

5 Rounds of 40 work/20 rest for quality:

1a) Double Unders or attempts

1b) SDHP (53, 35)

1c) Russian Twists w. a plate (25, 10)

1d) Mountain Climbers, 2 count

1e) KBS (53, 35)

*Scale as needed.

Today’s WOD 7/19/17

North End CrossFIt – CrossFit

Skill/Strength Work

EMOM 12:

ODD Minutes: 3 Push Jerks @70-75%

EVEN Minutes: Pistol Practice x 5 Reps each leg

Metcon

Metcon (Time)

3 Rounds

Run 400 Meters

30 Air Squats

15 S20H (135, 95)

Rx+:(Ring Dips in place of S20H)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

*17:00 Cap

Today’s WOD 7/18/17

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

26 Minutes:

Row 500 Meters

12 Burpees

12 T2B

12 Box Jumps (24, 20)

L2: (Knee Lifts) (20, 15)

L1: (Abmat Sit-ups) (20, 15 Step-ups)

*Sub 400m run, or 60s Bike

Skill/Strength Work

1a) Russian Swings: 3 x 15, AHAP. Squeeze Glutes at top. Rest 60s.

1b) Seated Lateral Raises with palms facing forward: 3 x 15. Rest 60s.

Today’s WOD 7/17/17

North End CrossFIt – CrossFit

Skill/Strength Work

Back Squat (5 x 3 @75%. Rest 2:00)

– Use 1RM from Last month or a moderate weight for all 5 sets.

– Begginer: 5 x 5 adding if form permits.

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
L3: (75, 55)

L2: (65, 35) (BA Pull-ups)

L1: (45, 25) (15-12-9 Burpees)

*8:00 Cap unless time permits.

Today’s WOD

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner 34 MIN:

Run 800M

30 S2OH (135,95)

Run 800M

50 Lateral Burpees

L3: (95/65)

L2: (75/55)

L1: (65/35)

800 M= 1K Row or 2 Min on Bike