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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 6/18

North End CrossFIt – CrossFit

Strength

1): 1 1/4 Front Squat (3 RM Rest 2:00 )

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

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

2) Metcon Prep

2 Sets of:

6 KBS

6 Goblet Squats

30 Double Unders

Rest 60s.

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:

1a) Band Resisted Russian Swing x 30. No rest.

1b) Reverse Crunch x 20. No rest

Today’s WOD

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 28 with a partner:

60 KBS (53, 35)

60 Wallballs (20,14)

800 Meter Run

L2: (45, 25) (14, 10)

L1: (35, 25 Russian Swings) (10, 8)

Today’s WOD 6/15

North End CrossFIt – CrossFit

Strength

Floor Press (9×3 65-70% every 90)

– change grip every 3 sets ie. close, medium, wide.

2) Inverted Rows, Supinated Grip: 4 x 8-10. Rest 60s.

Metcon

“Quick and Dirty” (Time)

For time:

21-18-15-12-9-6-3

SDHP (75, 55)

Push Press (75, 55)

8:00 Cap

L3: (65, 45)

L2: (55, 35)

L1: (45, 25)

Extra Credit

1a) Bent-over rear delt raises: 3 x 15. No rest.

1b) Overhead Band Tricep Extensions: 3 x 15. No rest.

1c) Stretched Plank: 3 x 10s. Rest 60s.

Today’s WOD 6/14

North End CrossFIt – CrossFit

Strength

1): Power Clean+Front Squat+Jerk (8×2 @75% every 60 sec )

2) Metcon Prep:

2-3 Rounds of:

2 Squat Cleans

5 C2B Pull-ups

Rest 60s.

Metcon

“Mr. Clean” (Time)

For time:

21-15-9

C2B Pull-ups

9-7-5

Squat Cleans (155, 105)

Rx+:(185, 125)

L3: (Pull-ups) (135, 95)

L2: (Band Assisted Pull-ups) (115, 75)

L1: (Ring Rows) (95, 65)

Beginner:

21-15-9

Ring Rows

Goblet Squats (53, 35)

Squat Thrusts

10:00 Cap

Extra Credit

1a) Banded Pull-Through: 3 x 20-25. Rest 30s.

1b) Banded Low to High Rotation: 3 x 10 ea. Rest 30s.

Today’s WOD 6/13

North End CrossFIt – CrossFit

Skill Work

Toes-To-Bar (1 x Max Unbroken Set)

Metcon

Metcon (Time)

For time:

Row 2k

100 Double Unders

100 Air Squats

Row 1k

75 Double Unders

100 Hollow Rocks

Row 500m

50 Double Unders

100/75 Push-ups

L2: (50 DU Attempts each set) (Box Push-ups)

L1: (500m Row each set) (Single Unders) (50 Reps per movement)

*Alternate Option

Run 1 mile, 800m, 600m, 400m, 200m

30:00 Cap

Extra Credit

2 Sets of:

25 Banded Hip Flexor Pulls

50 Banded Pull-aparts

50 Banded Leg Curls