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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 4/16

North End CrossFIt – CrossFit

Strength

1): Power Snatch Clusters (Build to a heavy set of 1.1.1 (10s). Rest 2:00)


– Complete 1 rep, drop + rest 10s until you’ve done this for 3 reps. Rest 2:00 after all 3 cluster reps.

– Take 7-8 total sets and build in weight

– Int: Stick with a moderate weight for all sets

– Beginner: Light weight power snatches x 3 reps per set.

2) Touch N Go Power Snatch: Drop your loading and focus on cycling sets of 3 for 3 sets at max effort. Rest 60s.

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

7:00 Cap

Beginner Metcon

AMRAP 6:

6 Cals Assault Bike or 6 Burpees

10 Deadlifts (95, 65)

Extra Credit

1a) Snatch Grip Power High Pulls: 3 x 8. Rest 30s.

1b) Half-Kneeling Banded Rotations: 3 x 10 ea. Rest 30s.

Today’s WOD

North End CrossFIt – CrossFit

Metcon

32 Hokies (Time)

7 Rounds for time:

4 Squat clean & jerks 135/95

16 Deadlift 135/95

32 Double unders
95/75

75/55

45/35

Today’s WOD 4/13

North End CrossFIt – CrossFit

Strength

1): Close Grip Bench Press (Speed 3×3 @ 50% every 60 )

Then, 3 x 3, up to a moderate weight of 3 Close Grip. Rest 2:00 between heavy sets

2) Banded Pallof Press Iso Hold, Wide Stance: 3 x 12s each side. Rest 45s

Metcon

Metcon (No Measure)

EMOM 20:

Minute 1: 50 Ft. each Arm Bottoms-up KB Carry (light)

Minute 2: 15 KBS (53, 35)

Minute 3: 40 Double Unders

Minute 4: 15 T2B

Minute 5: 15 Ground to Overhead with a plate (45, 25)

L2: (35, 25) (40s Double Under Attempts) (Knee Lifts) (25,15)

L1: (35, 25 Russian Swings) (40s Single Unders) (Abmat Sit-ups) (15, 10)

Extra Credit

Rollback Tricep Extensions on the Floor: Max Reps in 4:00

Today’s WOD 4/12

North End CrossFIt – CrossFit

Strength

Front Squat (3×3 @80% every 60 )

Sumo Deadlift (3×3 @ 80 % every 60 sec )

– Reset on each rep

Metcon Warm-up

1 Round of:

8 Touch n go deadlifts with metcon weight

8 Lateral Burpees

10s Max Effort Bike

Metcon

“Batwings” (Time)

For time:

30 Calorie Bike

30 Deadlifts (225, 155)

30 Lateral Burpees

L3: (185, 125)

L2: (155, 105)

L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)

*Alternate Scaling

Bike = 45 Calorie Row or 400m Run

9:00 Cap

Extra Credit

AMRAP 5:

20 Double Leg Banded Leg Curls each

10 Banded Ab Pulldowns

Todya’s WOD 4/11

North End CrossFIt – CrossFit

Skill Work

Olympic Lifting Skill Work

Squat Snatch

*Spend 15 minutes working on skill with light loads performing sets of 2-3 reps per set resting 90s between sets.

Metcon

Metcon (Distance)

Every 3:00 x 7 Sets:

Row x 60s for Distance

Unilateral Carry x 60s

*Score = total distance on the Rower

Extra Credit

AMRAP 7:

1a) 1-Arm Landmine Row x 10 each. No rest.

1b) Landmine Rotation x 15 each. No rest.

1c) Flutter Kicks x 20. Rest 60s.