WOD

CrossFit 45 North – CrossFit Clean and Jerk (Every 2 mins for 6 mins) Set 1-3: 2 Clean & jerks building Sets 4-6: 1 Clean... Read More

CrossFit 45 North – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD then ROMWOD 20 minute amrap 1 person works at a time,... Read More

CrossFit 45 North – CrossFit Metcon (AMRAP – Reps) EMOTM 12 mins 4 Ground to overhead (135/95) 4 Burpees Mob: Foam roll Floss shoulders Hang... Read More

CrossFit 45 North – CrossFit Ben’s Bullet Proof Shoulders (No Measure) 1. 20 per side Side Plank with reverse fly 2. 3 to 4 reps... Read More

CrossFit 45 North – CrossFit Warm-up (No Measure) A1: Max Strict C2B or regular strict pull ups A2:Strict HSPU work **See below** 3 sets of... Read More

CrossFit 45 North – CrossFit Push Press (5-5-3-3-1-1) Work to new 1RM Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 30 DU’s 20 Push... Read More

CrossFit 45 North – CrossFit Pause Backsquat 70% 2 sets x 6 reps Metcon (Time) 21-15-9 Row calories Front squat (115/85) 25 KBS after each... Read More

CrossFit 45 North – CrossFit Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 T2B 20 Hang Power Cleans (155/105) 30 Wall Balls (20/14)... Read More

CrossFit 45 North – CrossFit Strict Press 4 Sets at 80% Last set max reps at 80% Metcon (Time) For time: 21-15-9 Push Press (115/85)... Read More

CrossFit 45 North – CrossFit Metcon (Time) For Time: 20 Deadlifts (135/95) Row 1600m 16 Deadlifts (185/135) Row 1200m 12 Deadlifts (225/155) Row 900m 8... Read More