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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 4/10

North End CrossFIt – CrossFit

Skill/Strength

Chin ups (Weighted close grip 5 x 3-4 rest 60 sec)

Strict
Adv: Added Weight

Int: Bodyweight

Beg: Partner Assisted

Metcon

Metcon (Time)

4 Rounds of:

100 Single Unders

30 Walking Lunges (BW)

20 Renegade Rows (total reps)

10 DB Push Press

Rest 90s

*Athlete choice of DB weight today.

*Score = slowest split

L1 Metcon:

4 Rounds of:

60 Single Unders

20 Walking Lunges

16 Renegade Rows

10 DB Push Press

Rest 90s

20:00 Cap

Today’s WOD 4/9

North End CrossFIt – CrossFit

Strength

1): Zercher Box Squat (Establish a 1RM Rest 2 min )

*Start by performing 3 sets of 3 adding weight each set then start your sets of 1.

– Use a 13-15″ Box

– 8-10 Singles to Build to a Max

– We performed a 2RM on 12/18/17

– Have spotters on both sides of the bar

– Beginner: 5 x 5, adding weight if form permits. Rest 2:00

2) Bear Complex: Take 10 Minutes and warm-up performing singles + 3 lateral burpees after each set to get heart-rate up. Rest as needed between sets.

Metcon

“Bear Grylls” (AMRAP – Reps)

In 7:00

400 Meter Run

Remaining time: Max Bear Complex (135, 95)

– Squat Clean Thruster + Back Squat Thruster

*Score = total reps.

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Beginner Option: DB Man Makers

*Compare to 11/17

Extra Credit

1a) Zercher Goodmornings: 3 x 10 (Light). Rest 30s.

1b) Low Band Reverse Abs: 3 x 10. Rest 30s.

Today’s WOD 4/6

North End CrossFIt – CrossFit

Strength

Speed: Bench Press (9×3 @ 50% every 60 sec )

Metcon Warm-up

Metcon Warm-up/Prep x 2-3 rounds of:

1a) Hang Power Clean + Push Press x 3 + 2. Rest 30s.

1b) Overhead Squat x 3. Rest 30s.

1c) T2B x 5. Rest 30s.

Metcon

“Johnny Cash” (Time)

4 RFT:

15 T2B

15 Hang Power Cleans (115, 75)

15 Push Press (115, 75)

15 Box Jumps w. Step Down (24, 20)

15 Overhead Squats (115, 75)

Rx+:(135, 95)

L3: (95, 65)

L2: (Knee Lifts) (75, 55) (20, 15)

L1: (Knee Lifts) (65, 35) (20, 15 Step-ups) (53, 35 Goblet Squat for OHS)

21:00 Cap

Extra Credit

Band Complex:

With one light band complete:

50 Banded Face Pull-aparts

50 Banded Pull-Downs

50 Banded Pull-aparts

*All without stopping

Today’s WOD 4/5

North End CrossFIt – CrossFit

Strength

Speed: Front Squat (4×3 @75% every 60 sec)

Sumo Deadlift (4×3 @75% every 60 sec )

– Reset on each rep.

– Beginner: Focus on Technique

Warm-up

Prior to Metcon complete:

1 Round of:

8 Touch n go deadlifts with metcon weight

8 Lateral Burpees

10s Max Effort Bike

Metcon

Metcon (Time)

Every 4:00 x 3 Sets:

15 Calorie Bike

15 Deadlifts (225, 155)

*Score = fastest split

Rx+:(255, 165)

L3: (185, 125)

L2: (155, 105)

L1: (20s Max Effort Bike) (135, 95)

*Alternate Scaling Options

Bike = 150m Max Effort Row or 15 Lateral Burpees

Today’s WOD 4/7

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Reps)

In teams of 4:

EMOM 24:

Minute 1: Max Walballs (20, 14)

Minute 2: Max Shuttle Runs (50 meter intervals)

Minute 3: Max KBS (53, 35)

Minute 4: Max Burpee Pull-ups

*All 4 athletes working. When the 60s is up they will rotate stations. Score = total reps completed.

Rest 2:00

AMRAP 10 in the same team of 4:

Carry Relay

– Front Rack Carry (53, 35)

– Farmer Carry (53, 35)

*Score total = total reps + points (5 for each 50m interval)

L2: (14, 10) (45, 25) (Burpees)

L1: (10, 8) (35, 25 Russian Swings) (Squat Thrusts)