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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 7/14/17

North End CrossFIt – CrossFit

Skill/Strength Work

Power Clean (1RM. Rest 2:00)

– 8-10 Total Sets

– Beg: 10 x 2 working technique or Clean Grip Deadlifts up to a challenging set of 2-3.

– We will be performing speed work with the power clean next month so it’s important to get a number today.

Metcon

Metcon (Time)

21-15-9

Deadlift (135, 95)

Hang Power Cleans (135, 95)

Front Squats (135, 95)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

*9:00 Cap

Today’s WOD 7/13/17

North End CrossFIt – CrossFit

Skill/Strength Work

Gymnastics Static Hold EMOM:

– Handstands: chest facing wall, freestanding, regular.

ODD Mins: Handstand Hold x 10-20s

EVEN Mins: 10-20s Hollow Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minutes:

2 Wall Climbs

10 Power Snatch (75, 55)

15 Abmat Sit-ups

20 Calorie Row

25 Air Squats

L3: (65, 35)

L2: (55, 25)

L1: (65, 35 Power Clean)

– Alternate Scaling 20 Cal Row = 200m Run or 45s Bike

Today’s WOD 7/12/17

North End CrossFIt – CrossFit

Skill/Strength Work

Split Jerk ( 1RM. Rest 2:00)

– Beginner: Push Press, 6 x 3, adding weight if form permits

– Any Style Jerk permitted

Metcon

Metcon (Time)

50-40-30-20-10

Double Unders

25-20-15-10-5

Wallballs (20, 14)

L2: (30s of DU attempts per set) (14, 10)

L1: (Single Unders) (10, 8)

*10:00 Cap*

Today’s WOD 7/11/17

North End CrossFIt – CrossFit

Skill/Strength Work

3 Rounds of:

1a) DB Single Leg RDLs x 6-8 ea. Rest 30s.

1b) DB Hammer Curls x 8-10. Rest 30s.

1c) Reverse Crunch x 10. Rest 30s

Metcon

Metcon (4 Rounds for time)

Every 5:00 x 4 Sets:

Run 400 Meters

15 KBS (53, 35)

12 Pull-ups

Rx+:(C2B Pull-ups)

L2: (45, 30) (BA Pull-ups)

L1: (35, 25) (200m runs) (Ring Rows)

– Alternate Scaling 400m Run = 400m Row

Today’s WOD 7/10/17

North End CrossFIt – CrossFit

Skill/Strength Work

Power Snatch + Overhead Squat (Heavy 2 + 2. Rest 90s-2:00)

– Adv: Work up to a max

– Intermediate: Pick one weight and hit 5-6 sets with it.

– Beginner Technique Work or Snatch Grip Deadlifts, 5 x 4. Rest 2:00

Metcon

Metcon (Time)

For time:

30 Power Snatch (115, 75)

30 Overhead Squats (115, 75)

30 Thrusters (115, 75)

L3: (95, 65)

L2: (75, 55)

L1: (65, 35)

*10:00 Cap

Beginner Metcon Option:

For time:

30 Deadlifts (95, 65)

30 Front Squats (95, 65)

30 Push Press (95, 65)

*10:00 Cap