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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 7/3/17

Announcements

Today, 7/3 we will be open for normal hours. July 4th 9am class only. Join us for a Hero WOD!!

North End CrossFIt – CrossFit

Skill/Strength Work

Wide Stance Box Squat (3RM. Rest 2-3:00)

– Beginner: 5 x 5, adding weight but focusing on technique: sitting back ont he box, keeping back tight, driving knees out.

– This should take roughly 6-8 sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minutes

10 Burpees

10 Wallballs

500 Meter Row

Today’s WOD 7/1/17

North End CrossFIt – CrossFit

Metcon

“Team Helen”

3 Rounds w. a partner:

Run 800 Meters

42 KBS (53, 35)

24 Pull-ups

Then right into,

“Team Annie”

50-40-30-20-10

Double Unders

Abmat Sit-ups

Rx+:(70, 53) (Bar Muscle-ups)

30:00 Cap

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

Today’s WOD 6/30/17

North End CrossFIt – CrossFit

Skill/Strength Work

1) EMOM 6: 2 Squat Snatches @75%. – +5% from last week – Reset on each rep. – Beginner: Snatch Grip Deadlift 4 Reps every minute. Reset on each rep.

2) EMOM 6: 4 Speed Front Squats @65% – +5% from last week

Metcon

Metcon (1 Rounds for time)

Every 4:00 x 5 Sets:

3 Power Clean (185, 125)

9 Lateral Burpees

150 Meter Max Effort Row

Rx+:(70% of Power Clean if heavier than Rx weight)

L3: (155, 105)

L2: (135, 95)

L1: (135, 95 Deadlifts x 9 Reps each round) (Burpees)

*Score = fastest split

– Alternate Scaling 150m Row = 100m Run

Today’s WOD 6/29/17

North End CrossFIt – CrossFit

Skill/Strength Work

Skill EMOM 8:

ODD Minutes: 1 Monostructural Movement: ie. bike, row, running. (40s. work)

EVEN Minutes: 30s of Double Under or 40s of Double Under attempts

Metcon

5 Rounds of 45s work/15s Rest:

1a) Barbell Rows, Alternate Grips (95, 65)

1b) Barbell Front Rack Reverse Lunges (95, 65)

1c) Russian Twists w. a plate (25, 15)

1d) Farmer Carry (70, 53) (100 ft. increments)

1e) Single arm DB Push Press (split work on both sides)

*For quality, no score today.

L3: (75, 55)

L2: (65, 35)

L1: (45, 25)

Today’s WOD 6/28/17

North End CrossFIt – CrossFit

Skill/Strength Work

Shoulder Press (1RM. Rest 2:00)

– Take 8-10 sets

– Beg: 5 x 5, adding weight if form permits.

Barbell Row (4 x 10. Rest 60-90s.)

Metcon

Metcon (Time)

Run 400 Meters

21 Wallballs (20, 14)

21 Burpees

Run 400 Meters

15 Wallballs

15 Burpees

Run 400 meters

9 Wallballs

9 Burpees

L2: (14, 10) L1: (10, 8) (Reps of 15-12-9)

20:00 Cap

Alternative Scaling for run: – Running: Sub 500 Meter Row per set