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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

July 11 2013

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http://www.youtube.com/watch?v=hzozw2Aso3M
Scapular fun!

Front Squat 7×2

4min clock
– 15 Front Squat 155/115
-20 Unbroken Wall Ball Shot 20/14
-With the remaining time row for as many as calories as possible

Rest 1 min

4min clock
-20 Thrusters 135/95
-15 Handstand Push ups
-With the remaining time complete as many jumping lunges as possible

July 10 2013

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Hope the Welch’s are enjoying Boston much more than Sarah enjoyed these barbell roll outs.

Here is something to help yall drive those knees out on the first pull
http://www.youtube.com/watch?v=boFaQbYloCE

Just in case you weren’t sure what intensity looked like (it gets epic around 1:30)
http://www.youtube.com/watch?v=mAS9agJaLhU

Cash In: 800m Sprint
immediately following…
3 Rounds
15 Hang Power Snatch (75/55)
15 Pull Ups
15 Barbell Rollouts
immediately following…
Cash Out: 800m Sprint