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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 4/4

North End CrossFIt – CrossFit

Skill Work

Review Alternating DB Snatches and DB Thrusters x 5:00

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30:

Row 500 Meters

Run 400 Meters

18 Alt. DB Snatch (50, 30)

12 DB Thrusters (50, 30)

L3: (40, 25)

L2: (30, 20)

L1: (25, 15)

*Alternate Scaling Options

Rowing = 800 meter run instead of 400m Run or 90s Bike

Extra Credit

2 Rounds of:

50 Seated Banded Rows

30s Max X-Band Walks (left + right)

20 Alt. DB Curls (10 each)

No rest between sets.

Today’s WOD 4/3

North End CrossFIt – CrossFit

Strength

1a) JM Barbell Presses: 4 x 10. Rest 45s.

1b) 1-Arm KB Row w. a pause (2 count): 4 x 10 ea. Rest 45s.

*Use one weight for all sets.

Metcon

Metcon (Time)

For time (Minus 2 minutes of total rest):

100 Double Unders

50 Push-ups

50 Abmat Sit-ups

Rest 60s

75 Double Unders

50 Walking Goblet Lunges (53, 35)

50 SDHP (53, 35)

Rest 60s

50 Double Unders

50 Pull-ups

50 Hollow Rocks

Rx+:(150-100-50 Double Unders) (GHD Sit-ups for Abmat Sit-ups) (C2B Pull-ups)

L3: (30 Pull-ups)

L2: (90s of Double Under Attempts each set) (35, 25) (Band Assisted Pull-ups)

L1: (Single Unders) (BW Lunges) (30, 20) (Ring Rows)

22:00 Cap

Extra Credit

Shoulder Circuit #2: 3 x 10-15 each. Rest 60s.

– Lateral Raise + Front Raise + Cuban Press

Today’s WOD 4/2/18

North End CrossFIt – CrossFit

Skill/Strength

Banded Deadlift (Heavy 1. Rest 2-3:00.)

– 8-10 sets building in weight

– Shoot for 80% of current 1RM (no band)

– 400+# DL use your second heaviest band

– 300+# DL use a next heaviest band

– Less 300# DL use lighter band than 300+#

– Beginner: No Band, 5 x 5, adding weight if form permits. Reset on each rep. Rest 2:00

Metcon

Metcon (AMRAP – Reps)

8 of ascending reps:

2 Burpee Box Jumps (24, 20)

2 Squat Cleans (135, 95)

4 Burpee Box Jumps

4 Squat Cleans

6 Burpee Box Jumps

6 Squat Cleans

And so on adding 2 reps each round. Score = total reps completed

L3: (115, 75)

L2: (20, 15) (95, 65)

L1: (Burpees) (75, 55)
Beginner Option:

4 Rounds, Rest 60s:

6 Burpees

6 Russian KBS

6 Goblet Squats

Extra Credit

1) Deadlift hold against a band: 60s @50% of 1RM.

*Grip-tester. This is 50% of your current 1RM, not what we did today.

2a) Deadbug + Reverse Crunch: 3 x 10. Rest 30s.

2b) Banded Goodmornings: 50 Reps.

Today’s WOD

North End CrossFIt – CrossFit

“Girls Gone Wild” (Time)

In Teams of 2:

1 Mile Run,

Then

“Karen”

150 Wallballs (20, 14) (10′, 9′)

“Isabel”

30 Power Snatches (135, 95)

“Grace”

30 Clean and Jerks (135, 95)

Then,

1 Mile Run
L3: (115, 75)

L2: (14, 10) (95, 65)

L1: (10, 8) (DB Snatch from Floor) (DB Push Press for Clean and Jerk)

40:00 Cap

Alternate Scaling Options:

1 Mile Run = 2k Row, 7:00 Bike

Today’s WOD

North End CrossFIt – CrossFit

Strength

1): Bench Press (9×3 @ 50% every 60 sec)

– Change Grip every 3 sets ie. close, medium, and wide grip.

– Use chains or bands if possible and drop the load to 40%.

2) Banded Alphabet: 2 Sets on each side. Rest 60s.

– Small letters with these + squeeze abs hard!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

Row 400 Meters

Overhead KB Carry x 100 Ft. (45s, 25s)

10 Barbell Rows (135, 95)

Rx+:(53s, 35s for OH Carry)

L3: (115, 80)

L2: (95, 65)

L1: (75, 55)

*Athlete choice on Overhead KB Carry weight if scaling

*Alternate Options

250m Row = 200m Run or 15/12 Calorie Bike

Extra Credit

1a) Barbell Curls: 3 x 10. No rest.

1b) Alt. DB Curls: 3 x 10 ea. No rest.

1c) Elbow Out Tricep Extensions: 3 x 15. Rest 60s.