WOD

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 Back Squat (4 sets x 5 reps @ 70%) The focus is speed out of the... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Weightlifting Behind the Neck Shoulder Press (3 x 5 @ 60% of shoulder press) Keep same hand... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Saman (Time) 8 RFT: 13 Deadlifts (185/125) 17 Wallballs (20/14) 400m RunTo honor the Thai navy seal... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Metcon/BWB Dumbbell Elizabeth (Time) 21-15-9 DB Squat Clean 50/35 each arm Ring Dips Time Cap 11 Min... 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 work: 3 sets of A1/A2 then B For behind 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 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 Metcon (Time) 3 Rounds 10 x T2B 10 x Barbell Facing Burpee 10 x Power Snatch 95/65... Read More