WOD

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 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 Weightlifting 10 total sets – every 90 seconds on the 90 build from the hang for 5 sets then floor... Read More

CrossFit 45 North – CrossFit () () Metcon (Time) “Team work makes the dream work.” Teams of 4; relay style. 3RTF 500m row 20 burpees... Read More

CrossFit 45 North – CrossFit CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time... 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 Metcon Metcon (AMRAP – Reps) EMOM – 20 Minutes Min 1: 10 Ground to OH 95/65 Min 2: 12 Toes... Read More

CrossFit 45 North – CrossFit Weightlifting Front Squat (4 x 1 rep at 92% of heavy single from 2 wks ago) Front Squat (1 set... Read More

CrossFit 45 North – CrossFit Weightlifting Overhead Squat (1 x 10 @ 65%; 1 x 8 @ 70%; 2 x 12 @ 75%) Metcon Metcon... Read More

CrossFit 45 North – CrossFit Metcon (Time) Teams of 3 Assault bike 240 calories Switch every 20 calories Kettle bell swings Muscle ups- scale with... Read More