WOD

CrossFit 45 North – CrossFit View Public Whiteboard Ben’s Bullet Proof Shoulders (No Measure) 1. 20 per side Side Plank with reverse fly 2. 3... Read More

CrossFit 45 North – CrossFit View Public Whiteboard w/ partner (Time) Insertion: barbell stretcher carry 2 laps around building 135×2 men, 95×2 women Combat: 100... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Week3: Deadlift (6×2) Increase weight from last week. Metcon (AMRAP – Rounds and Reps) 3 RFT 10... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Week3: Split Jerk (5×1) Increase from last week. Stay at same weight for all 5 reps. Metcon... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Pull and Push (No Measure) 3 sets A1. 5 eccentric chest to bar pullups @51X1 A2. 8... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Week3: Front Squat (4×2) Increase from last week. These should be around 85% of your max. Metcon... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Lateral Dumbbell/Plate Raises Standing tall, lift arms out laterally; palms will face the floor Lateral Lunge (3×8)... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 RFT 20 Slamball 40/20 1 Shuttle Run 10 Renegade Rows 50/35 1 Shuttle... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Single Leg Landmine Deadlift (3×10/leg) As Part of your warm up. Week2: Deadlift (3×3) Increase from last... Read More