WOD

North End CrossFIt – CrossFit

Strength

Pull-ups (1x max reps )

* Scale- Strict band assisted

Handstand Push-ups (1 x Max Reps )

*Scale- Seated DB Shoulder Press x Max Reps

Chin ups (1 x Max Reps )

Strict
* Scale- Strict ring rows

Push-ups (1 x Max reps )

* Scale- Box Push-ups

Metcon

Metcon (No Measure)

EMOM 20:

Minute 1: 40 Double Unders

Minute 2: 15/12 T2B

Minute 2: 10 Calorie Bike

Minute 4: 15 Barbell Rows (135, 95)

Minute 5: 10 Weighted Step-ups (24, 20) (45, 25)

Extra Credit

1a) Rolling Tricep Extensions: 3 x 12-15. Rest 30s

1b) Reverse Barbell Curls: 3 x 10-12. Rest 30s.

@3030 Tempo.

North End CrossFIt – CrossFit

Strength

Hang Power Snatch+Hang Squat Snatch (5 x 1 + 1 @50-60%. Rest 90s)

– Rx+:(70% of 1RM Snatch)

Beginner: Work with an empty barbell.

– Reps are consecutive. You are putting the bar down in between.

Metcon

Metcon (Time)

5 Rounds of:

Row 500 meters

15 Air Squats

15 Power Snatch (75, 55)

Rest 90s.

Rx+:(95, 65)

L3: (65, 45)

L2: (55, 35)

L1: (45, 25)

Beginner: Sub Russian KBS for Snatches (45, 30)

25:00 Cap

Extra Credit

3 Rounds of:

30 Banded Leg Curls each

10 1-Arm Rows w. rotation each.

*Rest as needed.

North End CrossFIt – CrossFit

Strength

1): Sumo Deadlift (Establish 1 RM Rest 2-3 min)

– We performed a heavy double on 10/23

– Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.

2) Squat Thruster: Build to work weight in 3 sets performing sets of 1. Rest 60s.

Metcon

“Green Light” (Time)

For time:

15-12-9

Squat Clean Thrusters (135, 95)

Burpee Box Jumps (24, 20) (New Standard)

Rx+:(155, 105) (30, 24)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

8:00 Cap

Extra Credit

1a) Front Front Elevated Split Squat on 45# plate: 3 x 6 ea. Rest 45s.

1b) Stir the Pot: 3 x 10 reps each direction. Res 45s.

North End CrossFIt – CrossFit

Metcon

Metcon (Time)

For time w. a partner:

80 Curtis P’s (95, 65)

Run 2 Mile carrying medball (20, 14)

(or a light sandbag)

*One person works at a time.

L3: (75, 55)

L2: (65, 35)

L1: (55, 25) (No medball)

30:00 Cap

*Alternate Scaling

2 Mile Medball Run = 20 Minute Row, 20 Minute Bike

Announcements

Guys it’s that time again!! Register now for the CrossFit Games Open! The Open goes from Feb 22nd-March26th and our gym will do these workouts together Friday night lights style. Super fun! Here’s an informational video with a link to sign up in the video. https://youtu.be/8fXO9cuQb7Q

North End CrossFIt – CrossFit

Strength

1): Box Front Squat (regular) (8 x 3 @ 66% every 60 sec )

*Use a 13-15″ Box, normal squat stance, sit back on box + explode up. *If you did these last week you’ll need to re-record your weight. Created a regular stance box front squat. (not wide)

2) Touch n Go Deadlifts: Work up to Metcon performing 3 sets of 2. Rest 60s.

Metcon

“Timebomb” (AMRAP – Reps)

“Timebomb”

In 12:00

50 Wallballs (20, 14)

40 Burpees over the Bar

30 Deadlifts (275, 185)

Remaining time AMRAP: Wallballs

Rx+: (315, 205)

L3: (225, 155)

L2: (14, 10) (165, 115)

L1: (10, 8) (135, 95)

Extra Credit

AFAP:

40-30-20-10

Banded Pull-throughs

Banded Face pull-apart

Double Leg Banded Leg Curls