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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 7/8/27

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

36 Minutes w. a partner:

10 Pull-ups

20 Deadlifts (185, 125)

30 Burpees

40 Alt. Pistols (or Air Squats)

50 Abmat Sit-ups

800 Meter Run

Rx+:(10 Bar Muscle-ups in place of Pull-ups) (225, 155)

L2: (Band Assisted Pull-ups) (155, 105)

L1: (10 Ring Rows each athlete) (135, 95)

*One person works. Split as needed.

– Alternate Scaling 800m Run = 1k Row, 2:00 Bike

Today’s WOD 7/7/17

North End CrossFIt – CrossFit

Skill/Strength Work

1) EMOM 6: 2 Squat Snatches @80%.

– +5% from last week

– Reset on each rep.

– Beginner: Snatch Grip Deadlift 4 Reps every minute.

Reset on each rep.

2) EMOM 6: 3 Speed Front Squats @65%

– +5% from last week

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
L3: (Clean and Jerk 75,55)

L2: (15 Double Unders) (Clean and Jerk 65,45)

L1: (30 Single Unders) (Clean and Jerk 55, 35)

Today’s WOD 7/6/17

North End CrossFIt – CrossFit

Skill/Strength Work

Rope Climb Skill Work, 10:00

– Work on J-Technique or the technique of your choice.

– Beginners: Ground to standing with rope

Metcon

Metcon (Time)

Row 1k

30 KBS (53, 35)

30 Walking Lunges (BW)

3 Rope Climbs

Rest 3:00

Row 750 meters

20 KBS

20 Walking Lunges

2 Rope Climbs

Rest 3:00

Row 500 Meters

10 KBS

10 Walking Lunges

1 Rope Climb

Rx+:(70, 53) (Legless Rope Climb)

L3: (1-1-1 Rope Climb)

L2: (7 Strict Chin-ups Per Round Band Assisted) (45, 25)

L1: (750, 500, 250m Row) (35, 25 Russian Swings) (10 Ring Rows per rd for RC)

27:00 Cap

– Alternate Scaling Rowing = Running of 800, 600, 400 or 2:00, 90s, 60s on Bike

Today’s WOD 7/5/17

North End CrossFIt – CrossFit

Skill/Strength Work

Close Grip Bench Press ( With pause 5 x 5. Rest 2min.)

– Up to a moderate heavy set of 5. This should not be a max.

– Pause for 1 ct on chest.

Metcon

Metcon (Time)

50 Wallballs (20, 14)

25 S20H (135, 95)

50 Box Jumps Overs (24, 20)

25 Wallballs

50 T2B

25 Ring Dips

50 Wallballs

L3: (115, 75) (Bar Dips)

L2: (14, 10) (95, 65) (20, 15) (Knee Lifts) (Box Push-ups)

L1: (10, 8) (65, 35) (20, 15 Step-ups) (Knee lifts) (Box Push-ups)

*25:00 Cap

Today’s WOD 7/04/17

North End CrossFIt – CrossFit

Metcon

Partner Workout:

Split the workout as desired.

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here