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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 9/9/17

Announcements

Come Join us Saturday, November 18, 2017 for Scott Dayton EOD Memorial 5K Run/Walk at Green Flash Brewery. Early Bird registration is now open! http://www.eodwarriorfoundation.org/events/events/view/257

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

36 Minute w/partner:

20 T2B

200 Meter Run

20 Hang Power Cleans (115, 75)

200 Meter Run

20 Bar Facing Burpees

200 Meter Run

Rx+:(135, 95)

L3: (135, 95)

L2: (14, 10) (95, 65)

L1: (10, 8) (75, 55) (Burpees)

Today’s WOD 9/8/17

Announcements

Come Join us Saturday, November 18, 2017 for Scott Dayton EOD Memorial 5K Run/Walk at Green Flash Brewery. Early Bird registration is now open! http://www.eodwarriorfoundation.org/events/events/view/257

North End CrossFIt – CrossFit

Skill/Strength Work

Partner 1RM Thruster

Thruster (1RM Thruster)

With a running clock in teams of 2:

0:00-6:00

1RM Thruster from a Rack

*Score = total load between both athletes

Burpees

8:00-10:00

Max Burpees in 2:00.

*Score = total burpees completed between both athletes.

*Both portions of this are done with one athlete working at a time.

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
L2: (35, 25) (Band Assisted Pull-ups)

L1: (25, 15) (Ring Rows)

– Alt. Scaling Options:

– 1k Row = 800m Run or 150 Double Unders

10:00 Cap

Today’s WOD 9/7/17

Announcements

Come Join us Saturday, November 18, 2017 for Scott Dayton EOD Memorial 5K Run/Walk at Green Flash Brewery. Early Bird registration is now open! http://www.eodwarriorfoundation.org/events/events/view/257

North End CrossFIt – CrossFit

Skill/Strength Work

EMOM 10:

ODD Minutes: 40-50s of Oly Work

EVEN Minutes: 30s of Box Jump Efficiency

Metcon

Metcon (AMRAP – Rounds)

AMRAP 4:

Calories Assault Bike

Rest 1:00

AMRAP 4:

Max 100 Meter Farmer Carries (AHAP)

Rest 1:00

AMRAP 4:

Max Turkish Get-ups (athlete choice of weight)

Rest 1:00

AMRAP 4:

8 Max Ball Slams

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.

Today’s WOD 9/6/17

Announcements

Come Join us Saturday, November 18, 2017 for Scott Dayton EOD Memorial 5K Run/Walk at Green Flash Brewery. Early Bird registration is now open! http://www.eodwarriorfoundation.org/events/events/view/257

North End CrossFIt – CrossFit

Skill/Strength Work

Close Grip Bench Press ((1 count): 5 x 4. Rest 90s.)

– Grip just inside of shoulder width

– Add weight each set.

Bent Over Row (Supinated Grip w. pause: 5 x 6. Rest 90s.)

– Add weight each set.

– Pause 1 count at top of row

Metcon

Metcon (Time)

40-30-20-10

Alternating DB Snatch (50, 30)

Wallballs (20, 14)

10:00 Cap

Rx+:(30, 20# Medball)

L2: (35, 25) (14, 10)

L1: (30, 20) (10, 8)

Beginner:

AMRAP 7:

10 Alt. DB Snatch (Light)

10 Wallballs (14, 10)

Today’s WOD 9/5/17

Announcements

Come Join us Saturday, November 18, 2017 for Scott Dayton EOD Memorial 5K Run/Walk at Green Flash Brewery. Early Bird registration is now open! http://www.eodwarriorfoundation.org/events/events/view/257

North End CrossFIt – CrossFit

Skill/Strength Work

EMOM 8:

ODD Minutes: 20s Kipping.

Adv: T2B, Butterfly Pull-up

EVEN Minutes: 20s L-Sit or L-Hold

Adv: HS Walking

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minutes:

Run 400 Meters

50 Double Unders

25 KBS (53, 35)

*Alternate Run Scaling: 60s Bike

L3: (45, 25)

L2: (35, 25) (60s of Double Under Attempts)

L1: (35, 25 Russian Swings) (75 Single Unders)