• Enquiry Form

    Your Name (required)

    Your Email (required)

    Please Select One

    Your Message

  • 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

12/28

North End CrossFIt – CrossFit

Metcon

Metcon (Time)

EMOM 20:

Run 100 Meters (50m out/50m Back)

* Score is slowest split

*Alternate Options

Row 100 Meters

Assault Bike x 20s
* IF you have a stop watch bring it.

GPP

AMRAP 10:

50 Foot Bottoms-up KB Carry each (light)

100 Foot Single Arm Farmer Carry each (heavy)

Plank Complex (side + elbow + side x 10s-10s-10s)

Extra Credit

“Cooldown”

10:00 of Zone 1 Work ie. row, bike or ski erg

*Every minute complete: 10 Deadbugs

Today’s WOD 12/27

Announcements

12/26- Closed
12/27th-29th-5:30am, 9am, 5pm Only
12/30- 9am
1/1- Closed Back to normal schedule 1/2

North End CrossFIt – CrossFit

Metcon

Metcon (Time)

With a partner for time: 100 Air Squats

1k Row

100 Push-ups

1k Row

100 Deadlifts (185/125)

1k Row

100 Squat Thrusts

1k Row

100 Hollow Rocks

1k Row

100 Air Squats

*Split work in half. One person works.

L2: (155,105)

L1: (135,95)

35:00 Cap

12-26-2017

Announcements

12/26- Closed
12/27th-29th-5:30am, 9am, 5pm Only
12/30- 9am
1/1- Closed Back to normal schedule 1/2

North End CrossFIt – CrossFit

Skill/Strength Work

Power Clean (4×3 up to a heavy 1-1-1 rest 60 secs)

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

Today’s WOD 12/23

North End CrossFIt – CrossFit

Metcon

Metcon (Time)

“12 Days of CrossFit”, performed with a partner:

1 Deadlift (135, 95) (12 reps)

2 Power Cleans (135, 95) (22 reps)

3 Thrusters (135, 95) (30 reps)

4 Alternating Pistols (36 Reps)

5 C2B Pull-ups (40 Reps)

6 KBS (70, 53) (42 Reps)

7 Wallballs (20, 14) (42 reps)

8 Push Jerk (135, 95) (40 reps)

9 Box Jumps (30, 24) (36 reps)

10 T2B (30 reps)

11 Bar Facing Burpees (22 reps)

12 Ring Muscle-ups (or 12 Squat Clean Thrusters 135, 95)

*One person works, but work is NOT split.

*40:00 Cap

Rx+:(155, 105)

L3: (115, 75) (Post Pistols) (Regular Pull-ups) (53, 35)

L2: (95, 65) (Box Pistols) (BA Pull-ups) (45, 30) (14, 10) (24, 20) (Knee lifts)

L1: (75, 55) (Box Pistols) (Ring Rows) (35, 25) (10, 8) (20, 15) (Knee Lifts) (Regular Burpees)

Today’s WOD 12/22

North End CrossFIt – CrossFit

Skill/Strength Work

Wide Stance Box Squat (6×3 @70% rest 60sec)

– Use a 15″ Box (parallel)

Deadlift (6 x 1 @75%, every 30s)

These are Speed Pull Deadlifts

Box Jumps (Accumulate 25 jumps )

These are Seated Dynamic Box Jumps *Increase to a challenging height. Rest 60sec

Metcon

Metcon (Time)

For time:

60 Goblet Walking Lunges (53, 35)

60 SDHP (53, 35)

L2: (35, 25)

L1: (25, 20)

7:00 Cap

Extra Credit

Glute March

Stir the Pot

*Accumulate volume however you see fit.