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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

August 16, 2012

Skill Work: Split Jerk

 3 Rounds of: 3 min clock-

20 lunges, 20 KB Swings, Max Reps of Jerks (push or split. 115/75) with remaining time

1 minute rest between rounds

August 15, 2012 WOD

7 Min Max Acsending Ladder:
5 Deadlifts
10 Box Jumps

(Ex. 5 DL, 10Box, 6DL, 11Box, 7 DL, 12 Box…etc for 7 min)

3 min rest

7 Min Clock:

40 Burpees, then max distance row with remaining time.

August 14, 2012 WOD

Happy Trails to Ray Borja

Front Squat: Find 1 Rep Max.

10 Rounds for Time:
4 Front Squats (70-80% of max)
4 HSPU

*Scaled: 7 Rounds sub Goblet if needed.

August 10, 2012

Skill work: Squat Clean and Jerk

Find 1 RM

WOD:

 Squat Clean and Jerks 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Ring Dips 6, 6, 6, 6, 6, 6, 6, 6, 6, 6

 (10 SC&J, 6 dips, 9 SC&J, 6 dips, etc….)