WOD

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 Weightlifting A1: Bench Press (3 sets x 3 reps @ 65%) A2: KB Lunges (3 sets x 8 reps per... Read More

CrossFit 45 North – CrossFit Warm-up (No Measure) Med Ball Warm-up Rotational Twist: 1 set of 12 reps, each side Cross-Body Chops: 1 set of... 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 Weightlifting Front Squat (3 sets x 85%) Front Rack Hold (2 x 1 rep @ 110% for 20 seconds) Front... 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 The sequence will be: A1. Push Press – 2 reps A2. Push Press + Split Jerk – 1+1 reps... Read More

CrossFit 45 North – CrossFit Weightlifting Hang Snatch + Snatch (5 x 1+2; 4 x 1+1) Every 75 seconds building 5 sets x 1+2 4... Read More

CrossFit 45 North – CrossFit Metcon (AMRAP – Reps) 4 min AMRAP: 400m Row 75 DU’s Max OHS (95/65) **Rest 3 MINS*** 4 min AMRAP:... Read More

CrossFit 45 North – CrossFit Weightlifting Clean and Jerk (5 x 1+ 2 ; 4 x 1+1) every 75 seconds; building First 5 sets: 1... Read More