WOD

CrossFit 45 North – CrossFit Warm-up Midline (No Measure) Hollow Hold Reverse Pulls with Red Band – 5 pulls then hold for 10 seconds repeat... Read More

CrossFit 45 North – CrossFit Weightlifting A1: Bench Press (4 x 3 @ 82% ) A2: Cuban Press (4 x 6 ) This should be... Read More

CrossFit 45 North – CrossFit Warm-up Ben’s Bullet Proof Shoulders (No Measure) 1. 20 per side Side Plank with reverse fly 2. 3 to 4... Read More

CrossFit 45 North – CrossFit Metcon Heavy Breathing (Time) these are squat cleans 15 Bar facing burpees 185lbs/135lbs clean and jerks, 5 reps 12 Bar... Read More

CrossFit 45 North – CrossFit Metcon (AMRAP – Rounds and Reps) Tabata flutter kicks and planks Then 17 minute amrap 17 Russian kb swings 53/35... Read More

CrossFit 45 North – CrossFit Weightlifting Overhead Squat (Build to 3RM ) Metcon Metcon (Time) 3 Rounds for Time Row 250 m 21 Single Arm... Read More

CrossFit 45 North – CrossFit Weightlifting Today’s weightlifting will work to heavy single/1RM – you will then wait 10 minutes to do a max rep... Read More

CrossFit 45 North – CrossFit Warm-up Ben’s Bullet Proof Shoulders (No Measure) 1. 20 per side Side Plank with reverse fly 2. 3 to 4... Read More

CrossFit 45 North – CrossFit Weightlifting Power Clean (5×5 building touch and go) Metcon Metcon (AMRAP – Reps) Set a clock for 12 minutes and,... Read More

CrossFit 45 North – CrossFit ‘Whitten’ – Partner (modified) (Time) Partner WOD 5 rounds for time 34 x KB Swing 72/55 34 x Box Jump... Read More