WOD

CrossFit 45 North – CrossFit View Public Whiteboard Metcon (Time) Agility Cone Shuffle 5-10-5 Metcon (Time) 5 Rounds For Time 21/18 Calorie Row 15 Burpee... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Strict Press (OH Hold) + Push Press (4×2 (2+2)=1) Strict press with 5 second oh hold in... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Back Extensions (2×10) Single Arm Upright Row (2×10) Alternate between back extensions. Metcon (Time) 4 RFT 400m... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Pullups (No Measure) 5 Sets of Max Strict Pullups; rest 90 seconds No pullups – max inverted... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Jennie’s Shoulder PT With a blue, green, or yellow band. 10 Reps each movement/arm: Forward Diaganol Sideways... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Overhead Squat (3×3) Increase from last week. Metcon (Time) 4 RFT 500m Row 400m Run 30 GHD... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Teams of 3 for max reps (1 person works at a time): 1... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Pendlay Row (3×8) Alternate between these and the split squats. Front Foot Elevated split squat 3 Sets:... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Strict Press (OH Hold) + Push Press (5×3 (2+2)=1 set) Strict press with 5 second oh hold... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Pullovers and Hamstrings (No Measure) 3 sets A1. 10 PVC Pipe Pulldowns (laying down) A2. 10 Hamstring... Read More