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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 2/2/17

North End CrossFIt – CrossFit

Gymnastics

Max handstand hold

Metcon

Metcon (Time)

With a partner:

1K Row

Then,

4 rounds of

10 Hollow rocks

10 DB Hang Power Snatch (55/35) (5 ea)

10 Alternating Step-ups(45/25)(24″/20″)(total reps)

*One athlete completes full round at a time

Then,

1k Row

*25 minute cap
L2:(45/25)(35/20)

L1:(35/25)(unweighted step-ups) *30min Cap

Today’s WOD 2/1/17

North End CrossFIt – CrossFit

Skill/Strength Work

10 Minutes to review the Kip or Butterfly Kip.

Then 10 minutes to implement to Pull-ups. Focus on technique using small sets. These are critical in helping you get your timing and basic positioning down.

Metcon

Metcon (Time)

45 Overhead Squats (115/75)

45 Pull-ups

Rx+(135/95)(C2B Pull-ups)

9 Minute Cap
L3: (95/65)

L2: (75/55)(BA Pull-ups)

L1: (65/35 Front squats)(Ring Rows)

Today’s WOD 1/31/17

North End CrossFIt – CrossFit

Metcon

Metcon (No Measure)

EMOM 40:

Min 1: 45s Assault Bike

Min 2: 45s Row

Min 3: 12 Burpees

Min 4: 100′ Bear Crawl

Min 5: Rest
The goal for this workout should be breathing/pacing.

Today’s WOD 1/30/17

North End CrossFIt – CrossFit

Skill/Strength Work

One and a quarter squats (Work up to 3 rep max. Rest 2 minutes)

Metcon

Metcon (Time)

75 Double Unders

50 TTB

75 Double Unders

50 Front Squats (115/75)

75 Double Unders

50 KBS (70/53)

Rx+ (135/95)

*20 Minute Cap
L3: (50DU’s)(30TTB)(95/65)(53/35)

L2: (60s Attempts)(Knee-lifts)(75/55)(45/25)

L1: (75 Singles) (Knee lifts)(Goblet Sq)(35/25 Rus. Swing)

Today’s WOD 1/28/17

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

40 Minutes

100 Meter run

3 Clean and Jerks (135/95)

10 Wallballs (20/14)

1 Rope Climb

*One athlete completes a full round before switching
L3: (115/75)

L2: (95/65) (14,10)(10 BA strict chin-ups)

L1: (65/35)(10/8)(10 RR per 1 RC)