WOD

CrossFit 45 North – CrossFit Weightlifting A: 1 1/4 Backsquat (3 sets x 5 reps @ 75%) 75% of backsquat Squat below parallel, stand back... Read More

CrossFit 45 North – CrossFit Weightlifting Clean (Every 90 seconds: 2 reps linked – 8 sets building) Metcon Metcon (Time) 5 Rounds 10 Unbroken Power... Read More

CrossFit 45 North – CrossFit Weightlifting Overhead Squat (1 x 8 @65%; 2 x 6 @ 70%; 1 x 14 @ 75%) Metcon Metcon (Time)... Read More

CrossFit 45 North – CrossFit Metcon (Time) Alternating Rep Partner WOD 6 x DB Man-makers 40/30 12 x P. Clean 185/135 18 x Burpee over... Read More

CrossFit 45 North – CrossFit Weightlifting Push Press (4 sets x 3 reps @ 85% ) Push Press (1 set max reps) Metcon Metcon (3... Read More

CrossFit 45 North – CrossFit Weightlifting A1: Paused Front Squat (3 sets x 3 reps at 70% – @33X3) A2: Bent Over Row (3 sets... 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 The Day After Murph (Weight) 30 Min EMOTM 10 Rounds – After every set increase weight – start at 50%... Read More

CrossFit 45 North – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20#... Read More

CrossFit 45 North – CrossFit Metcon (Time) 3 rounds 400 m run w/ sandbag 40/30 15 zercher squats 10 burpees over the sandbag Cash out:... Read More