WOD

CrossFit 45 North – CrossFit View Public Whiteboard Metcon (Time) 1 Lap Run 10 x Ring Dips + 10 Burpees 250m Row 10 x K2E... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Warm-up Midline (No Measure) tabata sholder taps (opposite shoulder)- 4 sets Tabata hollow holds -4 sets Metcon... 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 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 Weightlifting A1: Overhead Squat (10-8-6-10-8-6+) A2: Renegade Row (3 sets x 10 after first 3 sets) BWB... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Saturday Sizzle Metcon (Time) Run 800m 80 Double Unders 21 Hang Power Cleans 115/75 Run 400m 40... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Warm-up You will do A1-A2-A3 four times through A1: Handstand Hold (No Measure) 30 second hold(this will... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Weightlifting Bench Press (8-4-2-8-4-2) Must complete in 20 min or less Second wave is heavier than first... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Weightlifting Back Squat (5 x 5 @ 80%) This will be tough but continue to try to... Read More