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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 11/17/17

North End CrossFIt – CrossFit

Skill/Strength Work

Back Squat (Speed 6 x 4 @75%, every 60-90s.)

Metcon

Metcon (AMRAP – Reps)

“Bear Grylls”

In 7:00

400 Meter Run

Remaining time: Max Bear Complex (135, 95) – Squat Clean Thruster + Back Squat Thruster *Score = total reps.

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Beginner Option: DB Man Makers

Extra Credit

2 Options:

1) Reverse Hyper: 3 x 20-25. Rest 90s.

2) Banded Pull-throughs: Accumulate 100 Reps.

Today’s WOD 11/16/17

Announcements

Come Join us THIS Saturday, November 18, 2017 for Scott Dayton EOD Memorial 5K Run/Walk at Green Flash Brewery. Register at http://www.eodwarriorfoundation.org/events/events/view/257

North End CrossFIt – CrossFit

Metcon

Metcon (Time)

Part 1: With a partner “You go I go” style

8 Rounds:

Row 200M

Metcon (Distance)

Part 2:

Max Distance in 8:00

Front Rack KB Carry
*athlete choice on weight

CrossFit Unloaded

Announcements

Thanksgiving Basket Drive happening now at NECF! We have a box in the front where you can place non-perishable goods that will go to needy families. Please see flier on box for items needed and THANK YOU!!!

North End CrossFIt – Unloaded

Conditioning

Row Conditioning:

5 x 1000m intervals

**Record slowest split time**

Metcon

4 Rounds each for time:

18/15 cal assault bike

15 Box Jumps w/ a step down (24’/20′)

12 Wall Balls (20/14)

9 Pull-ups

Rest :60

**Score is the slowest split time**

Today’s WOD 11/15/17

Announcements

Come Join us THIS Saturday, November 18, 2017 for Scott Dayton EOD Memorial 5K Run/Walk at Green Flash Brewery. Register at http://www.eodwarriorfoundation.org/events/events/view/257
Food items due THIS FRIDAY for the Thanksgiving Basket Drive!! We have a box in the front where you can place non-perishable goods that will go to needy families. Please see flier on box for items needed and THANK YOU!!!

North End CrossFIt – CrossFit

Skill/Strength Work

1a) Barbell Rows: Accumulate 60 Reps, AHAP. Rest 90s.

– Accumulate the first 30 reps with a pronated grip and the last 30 with a supinated grip.

1b) Perform 10 Slow and Controlled Banded Pushdowns between sets.

2c) Warm-up Pull-ups for Metcon

Metcon

Metcon (Time)

4 Rounds, each for time:

18/15 Calorie Row

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

12 Push Press (135, 95)

9 Pull-ups

Rest 60s.

*Score = slowest split

L3: (115, 75)

L2: (20, 15) (95, 65) (Band Assisted)

L1: (20, 15 Step-ups) (65, 35) (Ring Rows)

20:00 Cap

Extra Credit

1a) DB Pull-overs: 3 x 10. Rest 30s.

1b) Bent-over Rear Delt Raises: 3 x 15-20. Rest 30s.

Today’s WOD 11/14/17

Announcements

Thanksgiving Basket Drive happening now at NECF! We have a box in the front where you can place non-perishable goods that will go to needy families. Please see flier on box for items needed and THANK YOU!!!

North End CrossFIt – CrossFit

Metcon

Metcon (Time)

“600”

100 Double Unders

100 Walking Lunges

100 Abmat Sit-ups

100 KBS (53, 35)

100 Shoulder Taps

100 Double Unders

L2: (Double Under Attempts) (44, 25)

L1: (50-75 reps per movement) (Single Unders) (35, 25 Russian Swings) 20:00 Cap

Extra Credit

2:00 of Glute Marching

100 Double Leg Banded Leg Curls

100 meters each of Single Arm Farmer Carry (AHAP)