WOD

CrossFit 45 North – CrossFit Weightlifting Snatch – Every 2 min on the 2 min for 20 minutes Hang Snatch (5 sets x 2 reps... Read More

CrossFit 45 North – CrossFit Weightlifting Tempo Pause Overhead Squats (4 x 2 reps @ 90%) 3 count on the way down, hold for 3... 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 Paused Front Squat (3 second pause 2 sets x 2 reps at 75%) Front Squat (5 sets x 2... Read More

CrossFit 45 North – CrossFit Weightlifting Shoulder Press (4 sets x 2 reps at 90%) Shoulder Press (1 x map reps @ 90%) Push Jerk... Read More

CrossFit 45 North – CrossFit Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of... Read More

CrossFit 45 North – CrossFit Weightlifting Power Clean (5-5-5-5-5 building (unbroken)) Metcon Tabata Fran (Time) 21-15-9 Thrusters 115/75 Chest to Bar Pullups This will 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 Weightlifting Pause Backsquat (3 second pause 2 sets x 2 reps at 75%) Back Squat ( 5 sets x 2... Read More

CrossFit 45 North – CrossFit Warm-up Broken up however – accumulate 20 Strict Pullups and 20 strict HSPU Metcon Metcon (Time) 4 Dumbell Complexes (2... Read More