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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 11/2/17

Announcements

Come join us for Happy Hour Friday November 3rd @ BWW on 31st. Starts at 530pm, but come when you can!
Thanksgiving Basket Drive happening now at NECF! We have a box in the front where you can place non-perishable goods that will go to needy families. Please see flier on box for items needed and THANK YOU!!!

North End CrossFIt – CrossFit

Skill/Strength Work

“Accessory EMOM”

EMOM 8:

ODD Minutes: *Athlete Choice

EVEN Minutes: *Athlete Choice

*Choose one accessory movement for a body-part that needs work.

Metcon

Metcon (Calories)

20 Minute w. a partner:

90s Max Calories Assault Bike

*AMRAP of:

30 Mountain Climbers (2 Count)

15 Slamballs (35, 20)

*One athlete bikes or rows while their partner completes AMRAP work then both athletes will rotate.

*Score = total calories on AB for the entire workout.

Extra Credit

AMRAP 6:

X-Band Walks x 10 steps each direction

Banded Double Leg Curls x 25 reps

Landmine Twist or Russian Twists x 30 Reps

Today’s WOD 11/1/17

Announcements

Come join us for Happy Hour Friday November 3rd @ BWW on 31st. Starts at 530pm, but come when you can!
Thanksgiving Basket Drive happening now at NECF! We have a box in the front where you can place non-perishable goods that will go to needy families. Please see flier on box for items needed and THANK YOU!!!

North End CrossFIt – CrossFit

Skill/Strength Work

Close Grip Chin-up Clusters (4 x 2.2.2 (10s). Rest 90s.)

– Rest 10s between set of 2.

– Adv: Use added weight

– Int. Bodyweight

– Beg: Partner Assisted.

*All sets should be challenging

Single Arm DB Neutral Grip Push Press (4 x 5 ea. Rest 90s.)

– Work up to a challenging weight

Metcon (Time)

50-40-30-20-10

Air Squats

25-20-15-10-5

Barbell Rows (115, 75)

5-4-3-2-1

Wall Climbs

Rx+:(135, 95) (Strict HSPU in place of Wall Climbs)

L3: (65, 35)

L2: (55, 25) (Half Wall Climb)
L1 Metcon:

21-15-9

Air Squats

Russian KBS (53, 35)

Box Push-ups

16:00 Cap

Extra Credit

3 Rounds of:

10 Elbows out tricep extensions

15 Banded Face-pull aparts

16 1-Arm KB Squat (8 each)

*Rest as needed between sets.

Happy Halloween 10/31/17

Announcements

Come join us for Happy Hour Friday November 3rd @ BWW on 31st. Starts at 530pm, but come when you can!

North End CrossFIt – CrossFit

Metcon

“Monster Mash” (Time)

With a partner

60 Power Cleans (135, 95)

600 Meter Run

60 Front Squats (135, 95)

600 Meter Run

200 Double Unders

120 Burpees

600 Meter Run

60 T2B

600 Meter Run

60 S20H (135, 95)

*One person works at a time. Split as needed.

L3: (115, 75)

L2: (95, 65) (1x Single Unders) (Knee Lifts)

L1: (75, 55) (1x Single Unders) (Knee Lifts)

*35:00 Time Cap

Today’s WOD 10/30/17

Announcements

Come join us for Happy Hour Friday November 3rd @ BWW on 31st. Starts at 530pm, but come when you can!

North End CrossFIt – CrossFit

Skill/Strength Work

Zercher Squat (3RM. Rest 2-3:00.)

– 5-6 sets progressively adding weight each set.

– Beginner: Perform sets of 5 adding weight if form permits.

Metcon

“Dead Ball V2” (AMRAP – Rounds and Reps)

10 Minutes:

10 Deadlifts (225, 155)

20 Wallballs (20, 14)
L3: (185, 125)

L2: (155, 105) (14, 10)

L1: (135, 95) (10, 8)

Extra Credit

3 Rounds of:

10 KB Rows each

15 Banded Resisted Russian Swings

20 Hollow Rocks

*Rest as needed between sets

Today’s WOD 10/28/17

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

Bull (Time)

2 Rounds for time of:

200 Double-Unders

50 Overhead Squats, 135#

50 Pull-ups

1-Mile Run
In honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, was killed on May 5, 2010
To learn more about Bull click here
*With Partner

*One person works. Split as needed.

L3: (115, 75)

L2: (100 Double Under Attempts) (95, 65) (Band Assisted Pull-ups)

L1: (Single Unders) (95, 65 Front Squats) (Ring Rows)