WOD

CrossFit 45 North – CrossFit Weightlifting You will complete one set of shoulder press then one set of pullups A1: Shoulder Press (4 sets x... Read More

CrossFit 45 North – CrossFit Warm-up 3 sets: 30 Second HS Hold then work on Strict HSPU (eccentric to scale, on the box, kick ups).... Read More

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

CrossFit 45 North – CrossFit Weightlifting Next 12 weeks for squatting will be focused on increasing ability to withstand time under tension A1: Pause Backsquat... Read More

CrossFit 45 North – CrossFit Weightlifting Every 90 seconds Hang Snatch (2-2-1-1-1*-1** ) building and linked 1*= heaviest load 1** = 95% of 1* record... Read More

CrossFit 45 North – CrossFit Warm-up (No Measure) “Fish Game” One partner rows while the other sets up equipment. Winning team (highest score) gets to... Read More

CrossFit 45 North – CrossFit Weightlifting 1 1/4 Front Squat (3 sets x 5 reps @ 75%) Front Squat (2 sets x 8 reps at... 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 (1 x 8 @ 65%, 2 x 6 @ 70% and 1 x 14 @ 75% )... Read More

CrossFit 45 North – CrossFit Weightlifting Push Press (4 sets x 3 reps @ 80% ) Push Press (1 set max reps) Metcon Metcon (Time)... Read More