WOD

CrossFit 45 North – CrossFit Weightlifting Clean and Jerk (5 sets x 2 reps at 80%) Every 90 seconds; does not need to be linked... Read More

CrossFit 45 North – CrossFit Metcon (Time) “I can’t feel my shoulders. Let’s use our legs!”;) For Time: 30 Cal Row 15 Front Squats (155/105)... Read More

CrossFit 45 North – CrossFit Weightlifting Overhead Squat (1x 10 @65%; 1 x 8 @ 70%; 2 x 12 @75%) Metcon You will do the... 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 A1: Paused Front Squat (3 sets x 5 reps at 60% – @33X3) A2: Bent Over Row (3 sets... Read More

CrossFit 45 North – CrossFit Weightlifting Push Press (5-5-5-5-5) Metcon Metcon (Time) 800 m Row 30 SDLHP 95/65 30 Pullups – first 10 must be... Read More

CrossFit 45 North – CrossFit Weightlifting Hang Clean (2-2-2-1-1-1 building ) Every 75 seconds Set 1,2, 3 – 2 hang cleans linked building Sets 4,... Read More

CrossFit 45 North – CrossFit Metcon Metcon (Time) 21-15-9-9-15-21 Wall Balls Chest to Bar Pullups Every time you break – 10 lunges Time Cap: 12... Read More

CrossFit 45 North – CrossFit Warm-up Midline (No Measure) Alternating Tabata: (16 total rounds) Planche Holds Static Hang Metcon Metcon (4 Rounds for reps) Tabata... Read More

CrossFit 45 North – CrossFit Weightlifting Next 12 weeks for squatting will be focused on increasing ability to withstand time under tension Pause Backsquat (3... Read More