WOD

CrossFit 45 North – CrossFit Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots,... 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 This 92% is of two weeks ago heavy single Back Squat (4 sets x 1 rep at 92% )... Read More

CrossFit 45 North – CrossFit Weightlifting Bench Press (4 sets x 1 rep @ 90%) Bench Press Metcon Nasty Nate DT (AMRAP – Reps) 14... Read More

CrossFit 45 North – CrossFit Metcon Metcon (Time) 15-12-9 Cal Row Thrusters 95/65 right into: 15-12-9 Cal Row Squat Clean Thrusters 95/65 Time Cap: 16... Read More

CrossFit 45 North – CrossFit Warm-up (No Measure) Rowing Perfection Row 250m (damper set at 3) Every Meter over is 1 burpee, every meter under... Read More

CrossFit 45 North – CrossFit Metcon CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat... 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 Front Squat (1-1-1-1-1 build to heavy single) Metcon (AMRAP – Reps) Complete as many rounds as possible in 12... Read More

CrossFit 45 North – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP 17 Minutes: 30 HSPU 30 Power Cleans 115/75 30 Wall Balls 20/14 30 1-ARM... Read More