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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 8/7/16

North End CrossFIt – CrossFit

Skill/Strength Work

Zercher Box Squat (Establish 1RM. Rest 2:00)

– Take 6-8 sets and build to a 1RM.

– Use a 13-15?” Box

– Same technique as speed box squats, but does not need to be wide stance

Beg: Front Squat: 5 x 5.

Metcon

Metcon (Time)

5 Rounds

50 Double Unders

20 KBS (53, 35)

10 Burpee Box Jumps (24, 20)

L2: (30 DU) (45, 25)

L1: (50 Singles) (35, 25) (Burpees no box)

18:00 Cap

Today’s WOD 8/5/17

North End CrossFIt – CrossFit

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

Today’s WOD 8/4/17

North End CrossFIt – CrossFit

Skill/Strength Work

Banded Deadlift (Speed Deadlifts: 10 x 2 @55%, every 60s.)

Seated Box Jumps (4 x 3. Rest 60s.)

Metcon

Rowing Grace (Time)

3 Rounds

500 Meter Row

10 Clean and Jerks (135, 95)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

*12:00 Cap

Beginner Option:

3 Rounds

Row 500m

15 DB Thrusters (Light)

Alternate Scaling Options:

Sub 400 meter run for 500 meter row

Today’s WOD 8/3/17

North End CrossFIt – CrossFit

Skill/Strength Work

10:00 with a partner:

10:00 of Max Distance Farmer Carry, AHAP.

*One person works. Rest athlete will complete 1 TGU on each arm with a weight of their choice.

Metcon (No Measure)

EMOM 20:

Minute 1: 15 Barbell Rows (115, 75)

Minute 2: 15/12 T2B

Minute 3: 10 Alternating Weighted Step-ups (45, 25 DBs) (Total)

Minute 4: 10 Single Arm Russian Swings each arm (70, 53) (10 each arm)

Minute 5: 10 Burpees

*Score = 1 Great thing about your week =)

Today’s WOD 8/2/17

North End CrossFIt – CrossFit

Skill/Strength Work

Weighted Close Grip Chin-up: 5-4-3-2-1. These can be done with weight, bodyweight, or partner assisted. Whichever option you choose sets should challenging so whatever you have to do to make each set progressively harder do so. Rest 90s-2:00 between sets.

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
or

Rx+ option

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
L2: (Band Assisted Pull-ups) (Box Push-ups)

L1: (Ring Rows) (Box Push-ups)