WOD

CrossFit 45 North – CrossFit View Public Whiteboard Metcon (Time) For Time: 2 Rounds… 20 x Lateral Box Jump Overs 20 x P. Cleans 135/95... 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 A: Behind the Neck Shoulder Press (3 x 5 @ 65% of shoulder press) Keep same... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Warm-up A1: False Grip Pullups (4 x 5 reps @1113) Scale by sitting on the floor A2:... 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 Pause Backsquat ( 2 sets x 10 reps at 60% ) 3 sec in bottom fast... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Metcon (Time) 10 Rounds for time 1 Legless Rope Climb 100m Sprint

CrossFit 45 North – CrossFit View Public Whiteboard Weightlifting Front Squat (3 x 5 reps at 85%) Focus on speed down and up Front Rack... 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 Overhead Squat (9-6-3-9-6-3) Notice this is going for a 3RM... Read More