WOD

CrossFit 45 North – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 4 rounds for reps In 2 mins: 200m Run Max pull ups Rest... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Capacity 2k Row (Time) Max Effort 2k Row Rest 5:00 Metcon (Time) Row 500m x4 at 2k... 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 Weightlifting Pause Front Squat 5×3 @ 70-75% (1 sec. pause) Metcon Metcon (Time) 2 RFT 800m Run... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) AMRAP 4 minutes x 4 500/400m Row 15 Deadlifts 155/105 Max... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Snatch EMOM 8 1 Power Snatch + TnG (Touch and go) Squat Snatch -building (start light) EMOM... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Metcon (Time) Partner WOD 1000/800m Row 70 Abmat Situps 60 Burpees 40 Slamballs 40/20 60 Burpees 70... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Bench Press (5-5-5-3-3-1-1) Work to a heavy 1 RM using the larger sets to warm up. Metcon... 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 Heavy Breathing (Time) these are squat cleans 15 Bar facing burpees 185lbs/135lbs clean and jerks, 5 reps... Read More