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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

Announcements

Guys it’s that time again!! Register now for the CrossFit Games Open! The Open goes from Feb 22nd-March26th and our gym will do these workouts together Friday night lights style. Super fun! Here’s an informational video with a link to sign up in the video. https://youtu.be/8fXO9cuQb7Q

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 3

30 Minutes:

30 Wallballs (20, 14)

30 KBS (70, 53)

600 Meter Run

*One athlete works at a time

L3: (53, 35)

L2: (14, 10) (45, 25)

L1: (10, 8) (35, 25 Russian Swings)

Alternate Scaling Options:

600m Run = 750m Row or 90s Bike

Today’s WOD 1/26

Announcements

Guys it’s that time again!! Register now for the CrossFit Games Open! The Open goes from Feb 22nd-March26th and our gym will do these workouts together Friday night lights style. Super fun! Here’s an informational video with a link to sign up in the video. https://youtu.be/8fXO9cuQb7Q

North End CrossFIt – CrossFit

Skill/Strength Work

1): Sumo Deadlift ( 5 x 2 for Speed @75%,then 4×[email protected]% for speed)

-every 60 sec

– Reset on each rep

– Beginner: 5 x 5, focusing on perfect execution. Try to go heavier than last week. Rest 90s.

2) Hang Power Cleans: 3 x 3 building to Metcon weight. Rest 60s.

Metcon

Fight Club (Time)

For total time:

50 Deadlifts (135, 95)

25 Bar Facing Burpees

Rest 2:00

40 Front Squats (135, 95)

20 Bar Facing Burpees

Rest 2:00

30 Hang Power Cleans (135, 95)

15 Bar Facing Burpees

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

*Beginner Option

Sub Deadlifts for Hang Power Cleans

18:00 Cap (Including 4:00 of rest)

Extra Credit

1a) Dimel Deadlifts: 3 x 20. Rest 45s.

1b) Banded Plank Row: 3 x 10-12 each. Rest 45s

Today’s WOD 1/25

Announcements

Guys it’s that time again!! Register now for the CrossFit Games Open! The Open goes from Feb 22nd-March26th and our gym will do these workouts together Friday night lights style. Super fun! Here’s an informational video with a link to sign up in the video. https://youtu.be/8fXO9cuQb7Q

North End CrossFIt – CrossFit

Metcon

#1: Metcon (Calories)

With a partner:

Max Calories of Row or Assault Bike in 6 Minutes

*Each athlete completes a full 3 minutes.

#2: Metcon (Time)

“100s with a partner”

For time:

50 Calorie Assault Bike or Row or Ski Erg

100 Russian Twists w. a plate (25, 15)

100 2 Count Mountain Climbers (both sides = 1 rep)

100 SDHP (53, 35)

100 2 Count Mountain Climbers

100 Russian Twists w. a plate

100 SDHP

50 Calorie Assault Bike or Row

*One person works at a time.

L2: (15, 10) (45, 25)

L1: (10, 5) (35, 25)

30:00 Cap

*Alternate Scaling

50 Cal AB = 600m Run

Extra Credit

3 Rounds of:

30 Banded Pull-aparts

30 Landmine Rockstars (total)

Today’s WOD 1/24

Announcements

Guys it’s that time again!! Register now for the CrossFit Games Open! The Open goes from Feb 22nd-March26th and our gym will do these workouts together Friday night lights style. Super fun! Here’s an informational video with a link to sign up in the video. https://youtu.be/8fXO9cuQb7Q

North End CrossFIt – CrossFit

Skill/Strength Work

Rope Climb (5 x 1-2 rest 90 sec )

– Adv: Legless

– Int: Legs

– Beg: Ring Rows w. pause at top: 4 x 8.

Handstand Push-ups (5 x 1-6 rest 90 sec)

– Adv: Strict or Deficit

– Int: Shoulder Press: 5 x 5

– Beg: DB Shoulder Press: 4 x 8

Metcon

Metcon (Time)

4 Rounds for total time:

30 Double Unders

20 Walking Lunges (BW) (total reps)

10 Barbell Rows (135, 95)

2 Wall Climbs

Rest 90s.

Rx+:(Hang Power Snatch in Place of Barbell Rows 115, 75) (10/8 HSPU per Round in place of Wall Climbs)

L3: (20 Double Unders) (115, 75)

L2: (40s Double Under Attempts) (95, 65)

L1: (50 Single Unders) (75, 55)

18:00 Cap (including rest)

Extra Credit

– Bottoms-up KB Carry: 4 x 50 ft. each. Rest 30s.

*15 Banded Face-pull aparts after each set.

Today’s WOD 1/23

Announcements

Guys it’s that time again!! Register now for the CrossFit Games Open! The Open goes from Feb 22nd-March26th and our gym will do these workouts together Friday night lights style. Super fun! Here’s an informational video with a link to sign up in the video. https://youtu.be/8fXO9cuQb7Q

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 26:

Row 500 Meters

9 Burpee Box Jumps w. step down (24, 20)

12 Abmat Sit-ups

15 Air Squats

L1: (20, 15 Burpee Step-ups)

Extra Credit

AMRAP 8 of:

1 Arm DB Rows x 10 ea.

Banded Pull Throughs x 15.

Side Plank + Elbow Plank + Side Plank x 10s each