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    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

North End CrossFIt – CrossFit

Strength

Speed: Front Squat (4×4 @ 70% every 60 sec )

Sumo Deadlift (4×3 @ 70 % rest 60 )

reset on each rep

Metcon

“Abs of Steel” (Time)

For time:

Buy in:

50 T2B

Then,

50 Front Rack Walking Lunges (115, 75)

*Every time you drop the bar complete 10 Bar Facing Burpees

10:00 Cap

Rx+:(135, 95)

L3: (95, 65)

L2: (Knee Lifts) (75, 55)

L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)

Extra Credit

Banded Plank Rows: 4 x 10 ea. Rest 60s.

Today’s WOD 3/28

North End CrossFIt – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 28 w. a partner:

800 Meter Run

50 Air Squats

50 KBS (53, 35)

Extra Credit

Finisher:

AMRAP 6:

10 Deadbugs

20 Banded Leg Curls each

30s Side Plank (15s each side)

Today’s WOD 3/27

North End CrossFIt – CrossFit

Strength

Push Jerk (1 Rep Max Rest 2 min )

– Build to a 1RM over the course of 8-10 sets from a rack.

– Try to beat your current max by 5#

– Any style permitted

– Beginner: 10 x 3 focusing on technique. Rest 90s.

Metcon

“Greenhouse” (4 Rounds for time)

Every 5:00 x 4 Sets:

400 Meter Run

12 S2OH (135, 95)

12 Pull-ups

*Note: If any of your athletes performed 18.5 yesterday then change Pull-ups to 15 Ring Rows per round.

*Score = split from set #3

Rx+:(5 Sets) (15 Reps each) (C2B Pull-ups)

L3: (115, 75) (8 Pull-ups per round)

L2: (95, 65) (12 Band Assisted Pull-ups per round)

L1: (65, 35 Push Press) (12 Ring Rows per round)

*Alternate Scaling

400m Run = 400m Row, 90s Bike

Extra Credit

3 Rounds of:

15 KB JM Presses

12 KB Hammer Curls

30 Landmine Rotations (total)

No rest between movements, but rest 60s after all 3.

Today’s WOD 3/26

North End CrossFIt – CrossFit

Strength

1): Back Squat (2 RM. Rest 2 min )

– Build to a 2RM over the course of 6-8 sets.

– Try to match your current 1RM for 2 Today

– Beginner: 5 x 5, adding weight if form permits. Rest 2:00

2) Metcon Warm-up

2 Sets at fast pace:

5 Deadlifts

4 Hang Power Cleans

3 Squat Cleans

*Start with a moderate weight. Round 2 should be the same weight you plan on using in the Metcon

Metcon

“Southie” (Time)

For time:

45 Deadlifts (155, 105)

30 Hang Power Cleans (155, 105)

15 Squat Cleans (155, 105)

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

10:00 Cap

Beginner Option:

AMRAP 8:

8 Deadlifts (135, 95)

8 Goblet Squats (53, 35)

8 Squat Thrusts

*Compare to 11/20

Extra Credit

3 Rounds of:

15 Band Resisted Russian KBS

12 Goblet Reverse Lunges (6 each)

10 Reverse Crunches

*No rest between movements, but rest 60s after all 3.

Todays WOD

North End CrossFIt – CrossFit

Metcon

Metcon (Time)

In teams of 3 for time:

Row 2k

Then 12 Rounds of:

21 KBS (53, 35)

18 Goblet Squats (53, 35)

15 Burpees

Then,

Row 2k

L3: (45, 25)

L2: (35, 25)

L1: (35, 25 Russian Swings)

40:00 Cap