• Enquiry Form

    Your Name (required)

    Your Email (required)

    Please Select One

    Your Message

  • 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 11/7/17

Announcements

Thanksgiving Basket Drive happening now at NECF! We have a box in the front where you can place non-perishable goods that will go to needy families. Please see flier on box for items needed and THANK YOU!!!

North End CrossFIt – CrossFit

Skill/Strength Work

EMOM 8:

ODD Minutes: 20-30s Kipping.

Adv: T2B, Butterfly Pull-up

EVEN Minutes: 10-20s L-Sit or L-Hold

Adv: HS Walking

Metcon

Metcon (4 Rounds for time)

Every 5:00 x 4 Sets:

Row 500 Meters

50 Double Unders

25 Russian KBS (70, 53)

L3: (53, 35)

L2: (35, 25) (60s of Double Under Attempts)

L1: (35, 25) (75 Single Unders)

*Alternate Row Scaling: 60s Bike or 400m run

Extra Credit

Complete 5:00 of “cooldown work” ie. bike, run or rower.

Then,

Complete 5:00 of Tissue Work/Static Stretching

Or Complete Extra Credit Work from Monday if you missed.

Unloaded Workout

Announcements

Thanksgiving Basket Drive happening now at NECF! We have a box in the front where you can place non-perishable goods that will go to needy families. Please see flier on box for items needed and THANK YOU!!!

North End CrossFIt – Unloaded

Conditioning

Metcon (AMRAP – Reps)

Every 4 Minutes x 5 Rounds

400m Run

Remaining time Max Burpees

Cash Out

3 Rounds for Quality

40 GHD Situps or 40 Weighted Abmat situps

20 Hip extentions

10 Back extentions

Today’s WOD

Announcements

Thanksgiving Basket Drive happening now at NECF! We have a box in the front where you can place non-perishable goods that will go to needy families. Please see flier on box for items needed and THANK YOU!!!

North End CrossFIt – CrossFit

Skill/Strength Work

Clean grip Deadlift (Work up to 80-85%)

– Touch n go set of 3. Rest 2:00

*Beginner: 5 x 5, only adding weight if form permits.

KB 1-Arm Row w. a rotation (3 x 8 ea. Rest 60s.)

Metcon

“Short + Sweet” (Time)

“Short + Sweet”

3 RFT:

10 Power Cleans (135, 95)

20 Double KB Walking OH Lunges (53s, 35s)

*11:00 Cap

L3: (115, 75) (35s, 25s)

L2: (95, 65) (Weighted walking lunges)

L1: (65, 35) (BW Lunges)

Beginner:

Clean Grip Deadlifts in place of Power Cleans (135, 95)

Extra Credit

3 Rounds of:

30 Banded Leg Curls each

20 Banded Hip Flexor Pulls (total)

10 Banded Paloff Press + Hold (1 Count)

Today’s WOD 11/4/17

Announcements

Thanksgiving Basket Drive happening now at NECF! We have a box in the front where you can place non-perishable goods that will go to needy families. Please see flier on box for items needed and THANK YOU!!!

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Minutes with a partner:

1 Rope Climb

200 Meter Run

10 KBS (70, 53)

*One athlete completes a full round at a time.

Rx+:(Legless Rope Climbs)

L3: (53, 35)

L2: (5 Strict Pull-ups) (45, 25)

L1: (7-10 Ring Rows) (100 meter run) (35, 25 Russian Swing)

Extra Credit

AMRAP 6:

30 Shoulder Taps (total)

20 Alternating DB Curls

10 Straight Leg Raises

Today’s WOD 11/3/17

Announcements

Thanksgiving Basket Drive happening now at NECF! We have a box in the front where you can place non-perishable goods that will go to needy families. Please see flier on box for items needed and THANK YOU!!!

North End CrossFIt – CrossFit

Skill/Strength Work

Front Squat (Speed 8 x 2 @80%, every 60s.)

*Beginner: 5 x 5 at a moderate load or Goblet Squat 4 x 8. Rest 90s.

Metcon

“Green Light” (Time)

15-12-9

Squat Clean Thrusters (135, 95)

Burpee Box Jumps (24, 20)

Rx+:(155, 105) (30, 24)
L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

8:00 Cap

Extra Credit

3 Options:

– Reverse Hypers: 3-4 x 20-25 @50% of Back Squat 1RM.

– 10:00 Max Trips of Farmer Carry x 40 yards

– Front Rack Double KB Step-ups: Accumulate 60 Reps.