WOD

CrossFit 45 North – CrossFit Metcon Tiff (AMRAP – Reps) On a 25-minute clock, Run 1.5 miles Then perform as many rounds as possible of:... Read More

CrossFit 45 North – CrossFit 12 Days of Christmas (Time) 12 Days of Christmas 1-snatch(squat)/clean 95/65 2-burpee box jump overs 24/20 3-pull ups 4- overhead... Read More

CrossFit 45 North – CrossFit Metcon Metcon (Time) Buy in: 1 mile run 20-18-16-14-12-10-8 Burpees to target Toes to Bar Cash out: 1 mile run... Read More

CrossFit 45 North – CrossFit Warm-up A1: Max Strict C2B or regular strict pull ups A2:Strict HSPU work **See below** 3 sets of 10 seated... 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 Back Squat (Work to 1RM) Metcon Metcon (AMRAP – Reps) Every 2 minutes on the 2 minutes for 5... Read More

CrossFit 45 North – CrossFit Weightlifting Push Press (4 sets x 3 reps at 85%) Push Press (5th set x max reps at 85%) Metcon... Read More

CrossFit 45 North – CrossFit Metcon (AMRAP – Reps) EMOM 14 Minutes Odd minutes 10 Wallballs 20/14 7 HSPU Even Minutes 7 Wallballs 10 Deadlifts... Read More

CrossFit 45 North – CrossFit Weightlifting Overhead Squat (Find 1RM) Metcon Metcon (AMRAP – Reps) 3 sets – increasing weight each set, power snatch sets... Read More

CrossFit 45 North – CrossFit Warm-up Unweighted Bulgarian Split Squats (No Measure) 3 sets x 10 reps per leg @22X1 Midline (No Measure) Tabata L-sit... Read More