WOD

CrossFit 45 North – CrossFit View Public Whiteboard Warm-up Tabata – total of 8 rounds Alternate between box jumps and hs holds 20 seconds of... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Warm-up Unweighted Bulgarian Split Squats (No Measure) 3 x 10 per side @ 22X2 Metcon/BWB Metcon (Time)... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Metcon (Time) 800m Run 40 Wallballs 20/14 20 Deadlifts 185/115 400M Run 30 Wallballs 20/14 15 Deadlifts... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Weightlifting 20 min to complete the following Overhead Squat (9-6-3-9-6-3) Notice this is going for a 3RM... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Weightlifting Shoulder Press (Establish a Heavy Triple in 16 min ) Push Jerk (5 x 12 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 Metcon Baby Amanda (Time) Baby Amanda 9-7-5 Squat Snatch 115/75 Ring DIps 5-3-1 Bar MU RX+ Amanda... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Weightlifting Today’s weightlifting will work to heavy single/1RM – you will then wait 10 minutes to do... Read More

CrossFit 45 North – CrossFit View Public Whiteboard 12 Days of Christmas Bodyweight (Time) Fun game as a warm up 🙂 12 Days of Christmas... 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