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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 6/12

North End CrossFIt – CrossFit

Strength/Accessory Work

1a) Handstand Push-ups: 5 x 5-6. Rest 30s.

Options:

– Strict or Deficit

– Kipping

– 1 Abmat Kipping

– Seated DB Shoulder Press, Neutral Grip: 4 x 5. Rest 60s.

1b) Banded Facepull-Aparts: 5 x 15 between sets of HSPU. Rest 60s.

2a) KB Hammer Curls: 3 x 10. Rest 30s.

2a) Trap 3 Shrugs: 3 x 10-10-10. Rest 30s.

3) Hollow Hold: Reverse Tabata: 8 x 10s Work/20s Rest.

Extra Credit

Overhead KB Carry x max distance in 5:00

(53s, 35s)

*Single arm. Favor your weaker arm.

*Last done on 4/20

Today’s WOD 6/11

North End CrossFIt – CrossFit

Strength

1): Banded Sumo Deadlift (1 RM Rest 2-3:00 )

– We performed a heavy double on 10/23

– Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.

– Beginner: 5 x 5, adding weight if form permits. Reset on each rep. Rest 2:00

2) Thruster: Build to work weight in 3 sets performing sets of 1. Rest 60s.

Metcon

Redlight (Time)

3 RFT:

12 Thrusters (135, 95)

9 Burpee Box Jumps (30, 24)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

8:00 Cap

Extra Credit

1a) Bulgarian Split Squat: 3 x 6 ea. Rest 45s.

1b) Stir the Pot: 3 x 10 reps each direction. Rest 45s.

Today’s WOD 5/31

North End CrossFIt – CrossFit

Strength

1): Wide Stance Box Squat (6 x 3 @68-70% of your Back Squat, every 60s)

2) Deadlift, touch n go: 3 x 3, adding weight each set and working above Metcon weight. Rest 90s.

Metcon

Metcon (Time)

21 Deadlifts (225, 155)

30 Goblet Squats (70, 53)

100 Double Unders

Rest 2:00

18 Deadlifts

20 Goblet Squats

75 Double Unders

Rest 2:00

15 Deadlifts

10 Goblet Squats

50 Double Unders

L3: (185, 125) (53, 35) (75-50-25 DU’s)

L2: (155, 105) (45, 25) (40-30-20 DU’s)

L1: (135, 95) (35, 25) (50-50-50 Single Unders)

18:00 Cap (includes rest)

Extra Credit

1a) Zercher Goodmorning: 4 x 8-10. Rest 30s.

1b) Ring Rows: 4 x 10 (1 ct pause). Rest 30s.

Today’s WOD 5/30

North End CrossFIt – CrossFit

Gymnastics

1a) Toes to Bar: 4 x 60s of Practice or Volume Accumulate. Rest 60s.

1b) Handstand Hold or Walking: 4 x 60s of Practice of Distance Accumulation. Rest 60s.

Metcon

Metcon (No Measure)

EMOM 24:

Minute 1: 2 TGU each side

Minute 2: 12 DB Thrusters

Minute 3: 20 Renegade Rows

Minute 4: 12 Alt. Weighted Step-ups

Minute 5: 12 DB Hang Power Clean + Press (6 ea.) (Open Standard)

Minute 6: 60s of Active Recovery. Choose between Bike, Short Shuttle jog or Single Unders

Extra Credit

100 Frog Pumps or glute bridges

100 Banded Pull-aparts

Today’s WOD 5/28

Announcements

Memorial Day “Murph” WOD will take place on Monday 5/28 at 9am. This is always a great time to get together as a community to honor an American hero. Cold beverages will be offered after 😉

North End CrossFIt – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
L2 Metcon:

For time:

1 Mile Run

5 Rounds of:

10 Pull-ups

12 Push-ups

15 Air Squats

Then,

1 Mile Run

L1 Metcon:

For time:

800m Run

5 Rounds of:

10 Ring Rows

10 Box Push-ups

15 Air Squats

Then,

800m Run