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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 11/13/17

Announcements

Thanksgiving Basket Drive happening now at NECF! We have a box in the front where you can place non-perishable goods that will go to needy families. Please see flier on box for items needed and THANK YOU!!!

North End CrossFIt – CrossFit

Skill/Strength Work

Box Front Squat (Work up to a 2RM. Rest 2min)

– Beginner: Work up to a challenging set of 5.

– Use a 13-15″ Box

Metcon

Metcon (AMRAP – Rounds and Reps)

“Times 3”

AMRAP 5:

3 Squat Cleans (135, 95) 6 Lateral Burpees

Rest 2:00

AMRAP 5:

3 Power Cleans (135, 95) 6 Lateral Burpees

Rest 2:00

AMRAP 5:

3 Power Cleans

3 Squat Cleans

6 Lateral Burpees

L3: (115, 75)

L2: (95, 65)

L1: (75, 55) (Regular Burpees)

Beginner Metcon:

10 Goblet Squats in Place of Squat Cleans (53, 35)

10 Deadlifts in Place of Power Cleans (135, 95)
Score is total Rounds+Reps

Today’s WOD 11/11/17

Announcements

Thanksgiving Basket Drive happening now at NECF! We have a box in the front where you can place non-perishable goods that will go to needy families. Please see flier on box for items needed and THANK YOU!!!

North End CrossFIt – CrossFit

“Field Day” (7 Rounds for reps)

“Field Day”

1) Max Distance Broad Jump: 3 Attempts

*Broad jump is a test of power-output. NFL RB 10+ ft.

2) Max UB Wallballs:

*Test of mental capacity/endurance.

3) Max Calories on the Rower in 8:00

*Or Max calories bike or ski erg.

4) Max Push-ups in 60s.

*Upper Body Endurance Test

5) Max Distance Run 12:00

6) Max Sit-ups in 60s.

*Hip Flexor/Abdominal Endurance Test

7) Max Burpees in 60s
– Today is intended to be fun a day and a change of pace, but still quite challenging.

– All tests have relevance to athletes level of fitness and are repeatable.

All tests can be done in random order.

Today’s WOD 11/10/17

Announcements

Thanksgiving Basket Drive happening now at NECF! We have a box in the front where you can place non-perishable goods that will go to needy families. Please see flier on box for items needed and THANK YOU!!!

North End CrossFIt – CrossFit

Andy (Time)

For time, wearing a 20-lb. vest:

25 thrusters, 115 lb.

50 box jumps, 24 in.

75 deadlifts, 115 lb.

1.5-mile run

75 deadlifts, 115 lb.

50 box jumps, 24 in.

25 thrusters, 115 lb.
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.
To learn more about Andy click here
Rx+:(Wear a 20# Vest)

L3: (95, 65)

L2: (75, 55) (20, 14)

L1: (65, 35) (25 Deadlifts each set) (30, 20, 15 Step-ups each set) (800m Run)

Today’s WOD 11/9/17

Announcements

Thanksgiving Basket Drive happening now at NECF! We have a box in the front where you can place non-perishable goods that will go to needy families. Please see flier on box for items needed and THANK YOU!!!

North End CrossFIt – CrossFit

Skill/Strength Work

Accessory WOD

EMOM 10:

ODD Minutes: 50 Ft Bottoms-up KB Carry

EVEN Minutes: *Athlete Choice

*Choose one accessory movement for a body-part that needs work.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

Calories Assault Bike

Rest 1:00

4:

Max 100 Meter Farmer Carries (70, 53)

Rest 1:00

AMRAP 4:

Max Turkish Get-ups (athlete choice of weight)

Rest 1:00

AMRAP 4:

8 Max Ball Slams (30, 20)

8 SDHP (95, 65)

*Alternate Options

– Assault Bike: 100m Shuttle Runs (50 out 50 back)

– Ball Slams: Hollow Rocks
Score is total rounds of the last AMRAP.

Extra Credit

AMRAP 6:

X-Band Walks x 10 steps each direction

Banded Leg Curls x 25 reps each leg

15s each Side Plank

Today’s WOD 11/8/17

Announcements

Thanksgiving Basket Drive happening now at NECF! We have a box in the front where you can place non-perishable goods that will go to needy families. Please see flier on box for items needed and THANK YOU!!!

North End CrossFIt – CrossFit

Skill/Strength Work

Strict Pull-up (Clusters: 4 x 2.2.2 (10s). Rest 90s.)

– Rest 10s between set of 2.

– Adv: Use added weight

– Int. Bodyweight

– Beg: Partner Assisted.

*All sets should be challenging. Similar to last week, but done with a pronated grip.

DB Neutral Grip Floor press (4 x 5. Rest 90s.)

Metcon

Cindy (AMRAP – Rounds and Reps)

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

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)

Extra Credit

3 Rounds of:

10 DB Rolling Tricep Extensions

15 Banded Face Pull-aparts

20 1-Arm KB Squat (10 each side)

*Rest as needed between sets.