WOD

CrossFit 45 North – CrossFit View Public Whiteboard Weightlifting Pause Backsquat ( 3 sets x 5 reps at 65% @33X3) Back Squat (2 sets x... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Weightlifting Shoulder Press (4 sets x 6 reps @65% @ 51X1 ) Push Jerk (3 x 15... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Metcon (Time) Chipper for Time 40 x Wall Ball 20/14 20 x CrossFit Situps 30 x Box... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Warm-up OH lunge hold – 2min hold per arm 45/30lbs Weightlifting body weight people will do this... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Weightlifting 1 1/4 Front Squat ( 3 sets x 5 reps @ 70%) Front Squat (2 sets... 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 Split reps equally 30 Arm Bars 20 Windmills 10 Turkish Get Ups Weightlifting Push Press +... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Warm-up 3 sets A1. 10 reps Glute Ham Lower Downs (banded) A2. 10 reps Good mornings Metcon/BWB... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Weightlifting Overhead Squat (10-6-4-2-4-6-10) Goal: on your second sets of 4, 6 and 10 to beat the... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Weightlifting 1 1/4 Backsquat (3 sets x 5 reps @ 70%) Squat below parallel, stand back up... Read More