WOD

CrossFit 45 North – CrossFit Metcon (Time) Partner WOD: Breakup movements however you choose Run 1 mile Row 1 mile Then, 3 rounds of the... Read More

CrossFit 45 North – CrossFit Weightlifting A1: Overhead Squat (2-2-2-2-2**-2-2) ** This is your heaviest load; last two sets back off to 90% of heaviest... Read More

CrossFit 45 North – CrossFit Warm-up Midline (No Measure) Dumbell OH lunge hold 40/30 – 2 min per arm Weightlifting The sequence will be: A1.... 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 Caterina Meow Meow Mixer (Time) For Time: 3 Rounds Station 1: 50 Wall Balls 20/14 Station 2: 21- 15 –... Read More

CrossFit 45 North – CrossFit Metcon Metcon (5 Rounds for time) For 5 sets: Within 4 minutes complete: 12 Burpees 10 Shoulder to OH (105/75;... Read More

CrossFit 45 North – CrossFit Weightlifting Goal for these deadlifts is to work on developing the strength to be able to do touch and go... Read More

CrossFit 45 North – CrossFit Weightlifting Hang Clean + Clean (5 x 1+2; 4 x 1+1) 1 rep = Hang Clean + Clean linkedEvery 75... Read More

CrossFit 45 North – CrossFit Warm-up After BP Shoulders, you will do A1-A2-A3 four times through (If you have strict MU do those instead of... Read More