WOD

CrossFit 45 North – CrossFit Warm-up Midline (No Measure) Handstand Box Walks – 1 to the left and 1 to the right Wall Ball s... 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 Back Squat (3 sets x 5 reps @ 85%) Metcon CIndy and the Farmer (Time) 5-4-3-2-1 Rounds of Cindy... Read More

CrossFit 45 North – CrossFit Weightlifting A1: Shoulder Press (4 sets x 6 reps @13X2 at 67%) 1 second lower down 3 second hold at... Read More

CrossFit 45 North – CrossFit Metcon (Time) 3 Teams will complete the following as task completion and everyone can work at the same time 250... Read More

CrossFit 45 North – CrossFit Metcon Metcon (Time) 5 Rounds 25 Ring Pushups Run 400 meters 25 Pullups Run 400 Meters Cashout: 400 meter farmer... 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 The sequence will be: A1. Push Press – 2 reps A2. Push Press + Split Jerk – 2 reps... Read More

CrossFit 45 North – CrossFit Ben’s Bullet Proof Shoulders (No Measure) 1. 20 per side Side Plank with reverse fly 2. 3 to 4 reps... Read More

CrossFit 45 North – CrossFit Weightlifting Front Squat (3 sets x 3 reps at 65%) Front Rack Hold (2 sets x 1 rep at 110%... Read More