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    North End Crossfit
    535B N. Birdneck Rd
    Virginia Beach, VA 23451


    [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


Today’s WOD 5/21


Memorial Day “Murph” WOD will take place on Monday 5/28 at 9am. This is always a great time to get together as a community to honor an American hero. Cold beverages will be offered after 😉

North End CrossFIt – CrossFit


*Establishing these maxes today will take the majority of the class time and thats ok. Take as long as you need. Although please remember form takes precedence.

1): Clean and Jerk (1 RM Rest 2:00 )

*Any style permitted

*Starting a Clean and Jerk cycle on 5/31 so obtaining this new # is important

2): Back Squat (1 RM. Rest 2:00 -3:00)

– Build to a 1RM in 6-7 sets.

– Sets of: 5,4,3,2,1,1,1…


3a) Single Leg DB RDLs: 4 x 5 ea. Rest 45s.

3b) Deadbug + Reverse Crunch: 3 x 10. Rest 45s.

4) Bridges: 2 x 30. Rest 60s.

Today’s WOD 5/19

North End CrossFIt – CrossFit


Metcon (AMRAP – Rounds and Reps)

18 Minute With a partner:

3 Power Cleans (135, 95)

6 Burpees

9 Air Squats

100 Meter Run

*One athlete completes a full round at a time.
L3: (115, 75)

L2: (95, 65)

L1: (135, 95 Deadlifts)

Today’s WOD 5/18

North End CrossFIt – CrossFit


1): Close Grip Bench Press (SPEED. 5 x 5 @50%, every 60s)

2) Pull-up Volume Accumulation. Rest 90s between sets. Change grip every other set ie. wide grip pull-up, shoulder width pull-up, regular grip chin-up, close grip chin-up.

– Rx+:(35 Strict Reps)

– Rx: (25 Strict Reps)

– L3: (20 Strict Reps)

– Beginner: (25 Strict Reps, partner assisted)

3a) 1-Arm KB Row w. rotation: 3 x 10 ea. Rest 30s.

3b) Heavy Banded Single Arm Banded Pushdowns: 3 x 10-15 ea. Rest 30s.

4) RKC Plank: 4 x 15-20s. Rest 60s.


60s Max Rep Push-ups


60s Max Rep Ring Dips


North End CrossFIt – CrossFit


Wide Stance Box Squat (8×3)


“Nor’Easter” (AMRAP – Rounds and Reps)



5 Power Snatches (115, 75)

10 T2B

15 Wallballs (20, 14)

Rx+:(135, 95)

L3: (95, 65)

L2: (75, 55) (Knee Lifts) (14, 10)

L1: (65, 45) (Knee Lifts) (10, 8)

Scaling Options:

– Sub Touch n Go Deadlifts with a light to moderate weight

Today’s WOD 5/16

North End CrossFIt – CrossFit


3 Rounds for Quality:

10s L-Sit Hold

10s Ring Support

10 Alternating Pistols


Metcon (No Measure)

25 Minutes of:

1a) Alt. Heavy Weighted Step-ups x 20 repsRest 60s.

1b) Single Arm Farmer Carry x 50 yards each. Rest 60s

1c) Double DB Rows x 10. Rest 60s.
**Today’s work is not for score so if you need to increase your rest intervals do so. Do not underestimate the difficulty of this work today. This work is very important for building your base and improving your capacity

Extra Credit

2 Rounds of:

Banded Hip Flexor Pulls x 25 each

Single Leg Banded Leg Curls x 50 each

Rest as needed.