WOD

CrossFit 45 North – CrossFit Weightlifting In this series you will do 2 reps of push press; rest then complete 2 reps of split jerk... 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 Overhead Squat (20 minutes to work to Heavy Single) Metcon Metcon (Time) 21-15-9 HSPU Toe to Bar 1 lap... Read More

CrossFit 45 North – CrossFit Everyday Warrior WOD 4 2014 (AMRAP – Reps) 15 Minute AMRAP RX: 60 Calorie Row 50 Burpees Over the Bar... Read More

CrossFit 45 North – CrossFit Metcon Metcon (Time) 2 Rounds 800 Meter Run 150 Touch and Go Med Ball Cleans – every break is 20... Read More

CrossFit 45 North – CrossFit Weightlifting Snatch + OHS (Every 75 seconds building – 8 sets) Snatch (Every 75 seconds building 6 sets) Metcon Metcon... Read More

CrossFit 45 North – CrossFit Row 600 Meter Time Trial (Time) As hard as possible Metcon Metcon (AMRAP – Reps) In 14 Minutes 5-10-15-20-25 and... 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 (Work to heavy single in 20 minutes) Metcon Metcon (AMRAP – Reps) 7 sets Restart every 2... Read More

CrossFit 45 North – CrossFit Weightlifting Pause Backsquat (2 sets x 10 reps @ 60%) This percentage needs to be based off of a heavy... Read More