WOD

CrossFit 45 North – CrossFit View Public Whiteboard Front Squat (1×1) 20 minutes to find a 1 rep max. Metcon (Time) For Time: 400m Run... 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 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 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Baseline (Time) 500 Meter Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups Rx+ Twice through

CrossFit 45 North – CrossFit View Public Whiteboard

CrossFit 45 North – CrossFit View Public Whiteboard 7 Way Hips (No Measure) 15 reps of each movement on 1 leg then repeat for the... Read More

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 Deadlift (4×3) Increase from last week. Max Reps last set. Metcon (AMRAP – Rounds and Reps) 30... Read More

CrossFit 45 North – CrossFit View Public Whiteboard The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups... Read More