WOD

CrossFit 45 North – CrossFit View Public Whiteboard Accessories A1: DB Bench Press (15-15-15-15) 4 sets of 15 reps A2: Metcon (Weight) 4 sets of... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Accessories Metcon (No Measure) 5 Rounds :20 Handstand Hold :40 Rest Metcon Metcon (Time) For Time: Row... Read More

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

CrossFit 45 North – CrossFit View Public Whiteboard Weightlifting 3 Position Squat Snatch (1-1-1-1-1) 5 Sets 3 Position Squat Snatch –Low, mid, High Hang (building)... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Metcon (3 Rounds for time) 3 Piece with a partner: 5 RDS: (0-10 mins) 12 Hang Power... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Weightlifting Backsquat 6×2 (2-2-2-2-2-2) 6×2 Back Squat @ 75-80% Metcon Metcon (AMRAP – Reps) AMRAP 10 15... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Metcon Run or Row 1m (Time) Run 1 mile or Row 2000m for time. Metcon Metcon (Time)... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Weightlifting Pause Front Squat (2-2-2-2-2-2) 6×2 @ 80-85% (1 sec. pause) Metcon (AMRAP – Rounds and Reps)... Read More

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

CrossFit 45 North – CrossFit View Public Whiteboard Weightlifting Hang Snatch (2-2-2-2-2) 5×2 5 sets to work up to a heavy double hang squat snatch.... Read More