WOD

CrossFit 45 North – CrossFit View Public Whiteboard Weightlifting Pause Backsquat ( 2 sets x 10 reps at 65% ) 3 sec in bottom fast... 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 Warm-up Weightlifting Tempo Deadlift (3 sets x 5 reps at 60% @3330) Hold at top of deadlift... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Weightlifting A1: Bench Press (10-8-6-10-8-6+) A2: Cuban Press (3 x 10 (only after the first 3 sets... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Metcon (5 Rounds for time) Every 7 minutes for 5 rounds 400 m run 20 Russian kb... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Weightlifting 20 min to complete the following Overhead Squat (15-12-9-15-12-9) BWB Cardio 20 min to complete the... Read More

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

CrossFit 45 North – CrossFit View Public Whiteboard Weightlifting 20 min to complete the following work: 3 sets of A1/A2 then B For behind the... 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 20 min to complete the following: Paused Front Squat ( 2 sets x 10 reps at... Read More