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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 9/4/17

Announcements

Come Join us Saturday, November 18, 2017 for Scott Dayton EOD Memorial 5K Run/Walk at Green Flash Brewery. Early Bird registration is now open! http://www.eodwarriorfoundation.org/events/events/view/257

North End CrossFIt – CrossFit

Skill/Strength Work

Front Squat (Clusters 6 x 1.1.1 (20s). Rest 2:00)

– Re-rack weight and rest 20s between reps.

– Try to work above 90% of 1RM.

– Beg: 5 x 5, adding.

Metcon

“Heavy Clean” (1 Rounds for time)

5 Rounds of:

4 Squat Cleans @70% of 1RM

8 Burpee Box Jumps (24, 20)

Rest 90s.

L3: (135, 95) (24, 20)

L2: (Coach Choice of Weight) (20, 15)

L1: (10 Goblet Squats) (10 Burpees)

Score = slowest split

Today’s WOD 9/2/17

Announcements

Come Join us Saturday, November 18, 2017 for Scott Dayton EOD Memorial 5K Run/Walk at Green Flash Brewery. Early Bird registration is now open! http://www.eodwarriorfoundation.org/events/events/view/257
Labor Day, join us for one class only on Monday.

North End CrossFIt – CrossFit

Metcon

Metcon (Distance)

In 35:00 with a partner:

3 Rounds of:

4 Rope Climbs

50 Wallballs (20, 14)

Remaining time: Max Distance on the Rower

*Score = total distance accumulated

Rx+:(Legless RC)

L2: (10 Strict Band Assisted Chin-ups per round)

L1: (20 Ring rows per round)

Today’s WOD 9/1/17

Announcements

Come Join us Saturday, November 18, 2017 for Scott Dayton EOD Memorial 5K Run/Walk at Green Flash Brewery. Early Bird registration is now open! http://www.eodwarriorfoundation.org/events/events/view/257
Labor Day, join us for one class only on Monday.

North End CrossFIt – CrossFit

Skill/Strength Work

Box Front Squat (5 x 4 @70%, every 60-75s.)

Slightly Wider stance than normal

Power Snatch (EMOM 5: 2 Reps @80%)

– These are “cluster sets” meaning you drop and reset between each single.

Metcon

Metcon (AMRAP – Reps)

In a 4:00 Window:

21 Deadlifts (135, 95)

21 Bar Facing Burpees

Remaining time: Max Thrusters (135, 95)

Rest 3 Minutes
Rx+:(155, 105)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Metcon (Time)

21 Deadlifts (135, 95)

21 Bar Facing Burpees

21 S20H (135, 95)
Rx+:(155, 105)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Today’s WOD 8/31/17

Announcements

Come Join us Saturday, November 18, 2017 for Scott Dayton EOD Memorial 5K Run/Walk at Green Flash Brewery. Early Bird registration is now open! http://www.eodwarriorfoundation.org/events/events/view/257
Labor Day, join us for one class only on Monday.

North End CrossFIt – CrossFit

Skill/Strength Work

20 Minutes resting as needed:

30s Max effort Row or Assault bike

100 Meter Farmer Carry (Heavy)

Rest as needed between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minutes with a partner:

12 T2B

12 Russian Swings (70, 53)

12 Walking Goblet Lunges (70, 53) (Total)

*One athlete completes a full round a time

L3: (53, 35)

L2: (Knee Raises) (45, 25)

L1: (Abmat Sit-ups) (35, 20) (BW Walking Lunges)

Today’s WOD 8/30/17

Announcements

Come Join us Saturday, November 18, 2017 for Scott Dayton EOD Memorial 5K Run/Walk at Green Flash Brewery. Early Bird registration is now open! http://www.eodwarriorfoundation.org/events/events/view/257

North End CrossFIt – CrossFit

Skill/Strength Work

Close Grip Bench Press ( W/ pause (1 count): 5 x 5. Rest 90s.)

– Grip just inside of shoulder width

-Add weight each set.

Barbell Row (Supinated grip 5 x 6. Rest 90s.)

– Pause at top for 1 count

– Add weight each set.

Metcon

Metcon (Time)

4 Rounds of:

12 Pull-ups

15 Box Jumps w. step down (24, 20)

21 Air Squats

30 Double Unders

Rest 1:00

Rx+:(C2B Pull-ups)

*Score = total time

*18:00 Cap

L3: (10 Pull-ups per round)

L2: (Band Assisted Pull-ups) (20, 15) (Double Under attempts)

L1: (Ring Rows) (20, 15 Step-ups) (2x single unders)