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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 6/9/17

North End CrossFIt – CrossFit

Skill/Strength Work

Back Squat (Work up to 85-90% for 2-3 reps)

Rest 2-3:00

– Reset on each rep

– Perform 6-7 sets. This should NOT be a max today.

– Beginners: Perform sets of 3 adding weight as long as possible.

Metcon

Metcon (Time)

5 Sets of:

20 Wallballs (20, 14)

10 HSPU

Rest 1:00

Rx+:(Strict HSPU)

*15:00 Cap
L3: (14, 10) (15-20 Push-ups)

L2: (14, 10) (10-15 Push-ups)

L1: (10, 8) (10 Box Push-ups)

Today’s WOD 6/8/17

North End CrossFIt – CrossFit

Metcon

Metcon (No Measure)

5 Rounds, not for time:

10 Goblet Squats/100 Meter Run, (As fast as possible).

Rest 2:00 between sets.

Then,

5 Rounds, not for time:

4 Turkish Get-ups, 2 ea side increasing weight each set

Rest as needed between sets.

Then,

5 Rounds, not for time:

Choose between

60s Row, 45s Assault Bike, or 200 Meter Run

Rest 2:00 between sets

Today’s WOD 6/7/17

North End CrossFIt – CrossFit

Skill/Strength Work

Hang Power Snatch below Knee (3-3-3-3-3)

5 x 3 @70%. Rest 90s.
– Intermediate: Light for all sets

– Beginner: Snatch Grip Push Press, 5 x 5 at a moderate weight for all sets.

*Hang Power Snatch Below Knee Note: This movements starts by deadlifting weight off the floor to standing, then lowering the weight below knee and setting up there for a 1 count then initiating your first rep. After the first rep repeat 2 more times. ”

Metcon

Metcon (Time)

21-15-9

KBS (53, 35)

Burpees

Push Press (135, 95)

*10:00 Cap
L3: (115, 75)

L2: (45, 25) (95, 65)

L1: (35, 25 Russian Swings) (65, 35)

Today’s WOD 6/6/17

North End CrossFIt – CrossFit

Skill/Strength Work

3 Sets of:

20 DB Walking Lunges

20 Russian Twists w. a plate

10 each arm Arm Single Arm DB Push Press

*Rest 60s between movements.

Metcon

Metcon (3 Rounds for time)

Every 7:00 x 3 Sets:

Row 750 Meters

75 Double Unders

50 Abmat Sit-ups
L2: (50 Double Unders) (30 Abmat Sit-ups)

L1: (400m-500m Row) (75 Single Unders) (20-30 Abmat Sit-ups)

*If rowing is not a viable option sub an 800m run each round.

Today’s WOD 6/5/17

North End CrossFIt – CrossFit

Skill/Strength Work

Deadlift (Work up to a heavy double. Rest 2 min)

-Double SHOULD be touch n go.

– Beginner: Work sets of 5 practicing technique and only adding weight if technique permits.

Metcon

Metcon (Time)

10 Squat Cleans (135, 95)

10 Box Jumps (30, 24)

8 Squat Cleans (165, 115)

10 Box Jumps

6 Squat Cleans (185, 125)

10 Box Jumps

4 Squat Cleans (205, 135)

Rx+:(Final Weight is 225/145)

*14:00 Cap

*You will need to hustle to add weight each round.
L3: (115, 75/135, 95/155, 105/185, 125) (24, 20)

L2: (95, 65/115, 75/135, 95/155, 105) (24, 20)

L1: (75, 55/95, 65/115, 75/135, 95) (20, 14)

Beginner Metcon Option:

Squat Cleans/Box Jumps = 2x Goblet Squats/10 Burpees per round (no box jumps).

*This includes time to warm-up squat cleans/box jumps. Athletes should try to work up to their final weight.