WOD

CrossFit 45 North – CrossFit View Public Whiteboard Weightlifting Overhead Squat (6-3-1-6-3-1) second wave should beat the first BWB Cardio Assault bike 45 sec max... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Warm-up Midline (No Measure) 3 sets 10 Back Extensions 10 Ab Rollouts Metcon/BWB Metcon (Time) 5 rounds... 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 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 min amrap With a partner 100 ft Bear crawl 20... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Weightlifting Shoulder Press ( 4 sets x 6 reps @65% 51X1) after each set 5 eccentric chest... 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 Good Mornings (3 x 10 ) Weightlifting Deadlift (10-6-4-10-6-4) BWB Cardio Assault Bike – 10 cal... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Weightlifting Pause Backsquat (3 sets x 3 reps at 70% @33X3) Back Squat (2 sets x 3... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Warm-up sets: 30 Second HS Hold then work on Strict HSPU (eccentric to scale, on the box,... Read More