WOD

CrossFit 45 North – CrossFit Weightlifting In this series you will do 2 reps of push press; rest (meaning re-rack the bar and rest at... Read More

CrossFit 45 North – CrossFit Nancy: On A Boat!! (Time) Nancy: On A Boat! 5 RFT Row 400m 15 OHS (95/65) Mob: pretzel stretch Foam... Read More

CrossFit 45 North – CrossFit Warm-up Midline (No Measure) 3 sets A1. 45 second hs hold A2. 5 Turkish Get ups per arm (55/35) Metcon... 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 Shoulder Press (4 sets x 3 reps at 85%) Shoulder Press (1 x map reps @ 85%) Push Jerk... Read More

CrossFit 45 North – CrossFit Weightlifting Paused Front Squat (3 second pause 2 sets x 4 reps at 72%) Front Squat ( 3 sets x... Read More

CrossFit 45 North – CrossFit Weightlifting Tempo Pause Overhead Squats (4 x 3 reps @ 85%) 3 count on the way down, hold for 3... Read More

CrossFit 45 North – CrossFit Metcon (5 Rounds for time) 5 x 5:00 timer 10 backsquats at 50% 30/24 cal row

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 4 reps at 72%) Back Squat ( 3 sets x 3... Read More