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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 2/9/18

Announcements

Guys it’s that time again!! Register now for the CrossFit Games Open! The Open goes from Feb 22nd-March26th and our gym will do these workouts together Friday night lights style. Super fun! Here’s an informational video with a link to sign up in the video. https://youtu.be/8fXO9cuQb7Q

North End CrossFIt – CrossFit

Strength

Box Front Squat ( 9 x 3 @63%, every 60s.)

(Wide Stance)
Normal squat stance, sit back on box + explode up.

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Rx+:(Shoot for UB as long as possible).

L2: (14, 10)

L1: (10, 8) (100 Wallballs)

11:00 Cap

Extra Credit

2 Options:

1) Straight Leg Weighted Sit-ups: 4 x 10. Rest 45s.

2) Reverse Lunge + RDL Combo: 4 x 6 ea. Rest 45s.

Today’s WOD 2/7

Announcements

Guys it’s that time again!! Register now for the CrossFit Games Open! The Open goes from Feb 22nd-March26th and our gym will do these workouts together Friday night lights style. Super fun! Here’s an informational video with a link to sign up in the video. https://youtu.be/8fXO9cuQb7Q

North End CrossFIt – CrossFit

Strength

1a) Barbell Rows: 4 x 6. Rest 60s.

1b) Rollback Tricep Extensions: 4 x 10. Rest 60s.

2) Rope Climb Technique: Spend 10 minutes on RC technique and review scaling options

Metcon

Metcon (Time)

4 RFT:

15 DB Thrusters (50s, 30s)

3/2 Rope Climbs

Rest 60s.

Rx+: (Legless Rope Climbs)

L3: (2/1 Rope Climbs)

L2: (6 Band Assisted Strict Chin-ups per Rope Climb) (35, 20s)

L1 Metcon:

4 RFT:

10 DB Thrusters (25s, 15s)

8 Ring Rows

6 Squat Thrusts

Rest 60s.

12:00 Cap

Extra Credit

3 Rounds of:

12 Seated DB Cleans

12 DB Hammer Curls

25 Banded Pull-aparts

*Rest as needed between sets.

Today’s 2/6

Announcements

Guys it’s that time again!! Register now for the CrossFit Games Open! The Open goes from Feb 22nd-March26th and our gym will do these workouts together Friday night lights style. Super fun! Here’s an informational video with a link to sign up in the video. https://youtu.be/8fXO9cuQb7Q

North End CrossFIt – CrossFit

Metcon

Metcon (Time)

For time with a partner:

100-80-60-40-20

Calorie Row

Walking Lunges (BW)

Hollow Rocks

*Complete 100 Foot Bear Crawl or 50 Ft. Handstand Walk after each completed round.

*One person works. Split in half.

35:00 Cap

*Alternate Option

Rowing = 1 Mile, 800m, 600m, 400m, 200m Run

OR

75-55-45-35-25 Cals on Bike

Today’s WOD 2/5

Announcements

Guys it’s that time again!! Register now for the CrossFit Games Open! The Open goes from Feb 22nd-March26th and our gym will do these workouts together Friday night lights style. Super fun! Here’s an informational video with a link to sign up in the video. https://youtu.be/8fXO9cuQb7Q

North End CrossFIt – CrossFit

Strength

1): Power Clean (1 RM rest 2 min )

– Take 8-10 sets and build to a new 1RM.

– Beginner: Clean Grip Deadlift: Work up to a heavy set of 5. Rest 90s.

2) Power Clean + Front Squat + S20H: 3 x 1 + 2 + 2. Work up to metcon weight. Rest 60s

Metcon

“Uncle Buck” (Weight)

“Uncle Buck”

EMOM 9:

Minutes 1-3

3 Power Cleans (135, 95)

3 Front Squats (135, 95)

3 S20H (135, 95)

Minutes 3-6

3 Power Cleans (155, 105)

3 Front Squats (155, 105)

3 S20H (155, 105)

Minutes 6-9

3 Power Clean (185, 125)

3 Front Squat (185, 125)

3 S20H (185, 125)

L3: (115, 75) (135, 95) (155, 105)

L2: (95, 65) (115, 75) (135, 95)

L1: (75, 55) (95, 65) (115, 75)

*Score = weights used + how many drops you had

Beginner Option:

EMOM 9:

6 Russian Swings (heavy)

6 Goblet Squats (same weight as KBS)

6 DB Push Press

Extra Credit

3 Rounds, rest as needed:

20 Banded Pull-Throughs

15 Barbell Curls

10 Rollout on Foam Roller

Saturday WOD 2/3

Announcements

Guys it’s that time again!! Register now for the CrossFit Games Open! The Open goes from Feb 22nd-March26th and our gym will do these workouts together Friday night lights style. Super fun! Here’s an informational video with a link to sign up in the video. https://youtu.be/8fXO9cuQb7Q

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 3

AMRAP 0-20:00

30 Wallballs (20, 14)

30 Power Snatch (95, 65)

30 Lateral Burpees

20:00-30:00

Max Distance Farmer Carry (70, 53)

*One person works at a time. Split as needed.

L3: (75, 55)

L2: (14, 10) (65, 35)

L1: (10, 8) (45, 25) (Burpees)

Beginner Options:

Power Snatch = Clean Grip Deadlifts (135, 95)
score is rounds+reps

Every 100 Meter =1 rep