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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 4/4/17

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Reps)

5 Rounds of 40s Work/20s Rest:

1a) KBS (53, 35)

1b) SDHP (53, 35)

1c) Assault Bike or Ski Erg

1d) Double Unders

1e) Hollow Rocks

*Score = total reps
L3: (45, 30)

L2: (35, 25) (Attempts)

L1: (35, 25 Russian Swings) (Singles Unders)

Alternate Metcon Options:

– Assault bike: Rowing for Calories or 25m shuttle sprints.

Today’s WOD 4/3/17

North End CrossFIt – CrossFit

Skill/Strength Work

Front Squat (3-2-1-3-2-1. Rest 2-3:00)

Front Squat Wave:

– Same Concept as Back Squat from last month

– 2nd Wave should be heavier than the first

– For example,

Set 1: 3 @135

Set 2: 2 @185

Set 3: 1 @225

Set 4: 3 @205

Set 5: 2 @245

Set 6: 1 @275 (15# off PR).

Beginners: Front Squat, 6 x 4 adding weight if form permits

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minutes

5 Squat Clean Thrusters (135, 95)

10 Burpee Pull-ups
Rx+:(5 Burpee Muscle-ups in place of Burpee Pull-ups)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55) (Burpees, No Pull-up)

*Spend 7:00 getting squat clean thrusters warm before starting the clock.

Today’s WOD 4/1/17

North End CrossFIt – CrossFit

Metcon

Metcon (Time)

4 Rounds w/partner:

2 Rope Climbs

20 Front Rack Reverse Lunges (115, 75) (total reps)

20 Push-ups

1k Row
Rx+:(Legless RC)

L3: (95, 65)

L2: (10 BA Chin-ups per RC) (75, 55) (Box Push-ups)

L1: (10 Ring Rows per RC) (65, 35) (Box Push-ups)

*35:00 Cap. One person works at a time.

Alternate SCALING Options:

– Rowing: 800m Run or 100 Double Unders

– Rope Climbs: 20 Pull-ups Any Style each round

Today’s WOD 3/31/17

North End CrossFIt – CrossFit

Skill/Strength Work

Box Front Squat (5 x 5 @50-60%, every 60s.)

(Wide Stance)

Power Clean (5 x 3 @70%, every 90s.)

– Reset on each rep

Metcon

Metcon (AMRAP – Reps)

In a 4:00 Window:

21 Deadlifts (135, 95)

21 Bar Facing Burpees

Remaining time: Max Thrusters (135, 95)
Rest 3:00

Metcon (Time)

For time:

21 Deadlifts (135, 95)

21 Bar Facing Burpees

21 S20H (135, 95)
Rx+:(155, 105)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Score = Reps/Time

Today’s WOD

North End CrossFIt – CrossFit

Skill/Strength Work

Farmer’s Carry Relay:

In Teams of 3 for 10:00 60s Max Unbroken Farmer Carry(70/53)

*Goal is to walk at least 100m in that 60s without putting weight down.

*Drop = team penatly of 7 Burpees for each athlete.

Metcon

Metcon (5 Rounds for time)

5 Rounds of:

200m Sprint or 20 Calorie Row

15 Power Snatch (75/55)

12 T2B

Rest 2:00
L3: (65/35)

L2: (55/25)

L1: (45/25)

Scaled option for Power Snatches: 15 Russian Swings(44/25)