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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 8/29/17

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

Gymnastics Skill + Gymnastics Static Hold

EMOM 10:

ODD Minutes: 20s Kipping.

Adv: T2B, Butterfly Pull-up

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

Adv: HS Walking

Metcon

“Mono WOD” (1 Rounds for time)

Every 4:00 x 5 Sets:

Run 400 Meters Shuttle Style

(100 intervals)

*Score = slowest Split

Alternate Scaling:

60s Bike

Today’s WOD 8/28/17

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

Clean grip Deadlift (Find 3 Rep Max. Rest 3-4:00)

– Can be done Touch n Go.

– Beginner: Work up to a comfortable load in 5-6 sets.

Metcon

“Pelti” (Time)

10-9-8-7-6-5-4-3-2-1

Squat Cleans (135, 95)

Burpees

15:00 Cap

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)
Beginner Metcon:

10-9-8-7-6-5-4-3-2-1

Goblet Squats (35, 25)

Burpees or Squat Thrusts

12:00 Cap (Slightly lower time cap for Beginner on purpose)

Today’s WOD 8/26/17

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

Metcon

Metcon (AMRAP – Reps)

Running clock with a partner:

Minutes 0:00-15:00

Max Rounds of:

10 DB Man Makers Variation

– 1 Renegade Row Right Arm + 1 Push-up + 1 Renegade Row Left Arm + 1 Power Clean + Front Rack Forward Lunge in place each leg + DB Push Press

500 Meter Row

Minutes 15:00-30:00

Max Rounds of:

800 Meter Run

30 Pull-ups

30 Hollow Rocks

Minutes 30:00-40:00

Max Distance Farmer Carry, Athlete choice of Weight.

*Athlete choice of DB Weight

L2: (Band Assisted Pull-ups)

L1: (Ring Rows)

*Score = total reps of Metcon #1

*If no acces to DB’s use a barbell and perform Curtis P’s in place of Man Makers at (115, 75)

*Split work however desired. One athlete works at a time.

Today’s WOD 8/25/17

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

Box Front Squat (6 x 4 @65%, every 60-75s.)

Slightly Wider stance than normal

Power Snatch (EMOM 6: 2 Reps @75%)

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

– 5% heavier than last week

Metcon

Metcon (Time)

Run 400 Meters

50 Thrusters (75, 55)

Run 400 Meters

Rx+:(95, 65)

L3: (65, 35)

L2: (55, 65)

L1: (45, 25)

10:00 Cap

Today’s WOD 8/24/17

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

EMOM 8:

ODD Minutes: 30s of Gymnastics Skill

EVEN Minutes: 30s of Double Unders or Double Under Practice

*Choose same skill as last week if you were in class.

Metcon

Metcon (AMRAP – Reps)

EMOM 20:

Minute 1: 40s of Mountain Climbers

Minute 2: 40s of T2B

Minute 3: 40s of Walking OH Lunges (45, 25)

Minute 4: 40s of Wallballs (20, 14)

Minute 5: 40s Renegade Rows

*Score = total Wallballs