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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 5/26

Announcements

Memorial Day “Murph” WOD will take place on Monday 5/28 at 9am. This is always a great time to get together as a community to honor an American hero. Cold beverages will be offered after πŸ˜‰

North End CrossFIt – CrossFit

Skill Work

Spend 8 Minutes Practicing Pull-ups. These sets should NOT be fatigue inducing. This is preparation for “Murph” Work should look something like this:

1a) Pull-up Practice: 3 x 4-5 reps. Rest 30s.

1b) Handstand Hold: 3 x 10-20s. Rest 30s.

*or 20 Shoulder Taps

Metcon

Metcon (Time)

For time w. a partner:

100 KBS (53, 35)

100 Wallballs (20, 14)

800 Meter Run

100 SDHP (53, 35)

100 Medball Cleans (20, 14)

800 Meter Run

L3: (45, 35)

L2: (35, 25) (14, 10)

L1: (35, 25 Russian Swings) (10, 8)

Today’s WOD 5/25

Announcements

Memorial Day “Murph” WOD will take place on Monday 5/28 at 9am. This is always a great time to get together as a community to honor an American hero. Cold beverages will be offered after πŸ˜‰

North End CrossFIt – CrossFit

Strength

1): Push Press (6 x 3 @70-75%, every 60s)

– These should be for speed

– use 1RM from 4/24

– Reset on each rep

2a) L-Sit Hold: 3 x 10-15s. Rest 30s.

2b) Handstand Hold: 3 x 10-20s. Rest 30s

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

12 S20H (155, 105)

21/18 Calorie Bike

50 Double Unders

L2: (115, 75) (60s Double Under Attempts)

L1: (95, 65) (30 Single Unders)

*Alternate Options:

30/25 Cal Row, 400 Meter Run, or 21/18 Cal Ski Erg

Extra Credit

1a) Double Band Bent-over Pushdown: 3 x 12-15. No rest.

1b) Barbell Curls w. shoulder raise: 3 x 10-12. No rest.

1c) Single Leg Pallof Press: 3 x 8 ea. Rest 60s.

Today’s WOD 5/24

Announcements

Memorial Day “Murph” WOD will take place on Monday 5/28 at 9am. This is always a great time to get together as a community to honor an American hero. Cold beverages will be offered after πŸ˜‰

North End CrossFIt – CrossFit

Strength

1): Wide Stance Box Squat (8 x 3 @60-65% of your Back Squat, every 60s)

– Use a 13-15″ Box

2) Power Clean + Front Squat: Work up to Metcon weight in 3-4 sets performing 1 PC + 1 FS. Rest 60s.

Metcon

“Gameday” (Time)

For total time:

30 Front Squats (155, 105)

30 Lateral Burpees

Rest 5:00

30 Power Cleans (155, 105)

30 Lateral Burpees

L3: (135, 95)

L2: (115, 75)

L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)

*20:00 Cap

Extra Credit

3 Options:

– Reverse Hyper: 3-4 x 20-25 @30-50% of Back Squat.

– Sledpull Powerwalk x 15 minutes at light weight that you can walk without stopping.

– DB Walking Lunges: 3 x 20 steps.

Today’s WOD 5/23

Announcements

Memorial Day “Murph” WOD will take place on Monday 5/28 at 9am. This is always a great time to get together as a community to honor an American hero. Cold beverages will be offered after πŸ˜‰

North End CrossFIt – CrossFit

Metcon

Metcon (No Measure)

30 Minutes on the Clock:

Weighted Step-ups x 60s Max Reps

Farmer Carry x 100 Ft.

Turkish Get-up x 2 each.

Bike x 60s

*Today’s work is not for time or score. Rest as needed.

Bike = Row or Jog for 60s at an easy pace

Extra Credit

100-150 Banded Leg Curls

75-100 Banded Pull-aparts

40-50 Banded Pull-throughs

Today’s WOD 5/22

Announcements

Memorial Day “Murph” WOD will take place on Monday 5/28 at 9am. This is always a great time to get together as a community to honor an American hero. Cold beverages will be offered after πŸ˜‰

North End CrossFIt – CrossFit

Strength

1): Close Grip Floor Press (5 x 5, adding weight each set. Rest 90s)

2) Barbell Curls: 3 x 10, one weight for all sets. Rest 60s.

3) Metcon Prep:

T2B Skill Session x 5:00

Metcon

“New Workout Plan” (Time)

2 RFT:

75 Air Squats

50 Push-ups

25 T2B

800m Run

L2: (50 Air Squats) (30 Box Push-ups) (Knee Lifts)

L1: (35 Air Squats) (15 Box Push-ups) (Abmat Sit-ups) (400-600m Run)

22:00 Cap

Extra Credit

1) DB Cuban Press: 3 x 10-15. Rest 60s.