WOD

CrossFit 45 North – CrossFit Overhead Squat 4 sets x 5 reps at 80% 5th set max reps at 80% Metcon (Time) 4 RFT: 15... Read More

CrossFit 45 North – CrossFit Pause Front squat (3 seconds at bottom) 2 sets x 8 reps at 65% Front Squat 3 sets x 5... Read More

CrossFit 45 North – CrossFit Metcon (Time) 10 RFT: 3 Power cleans (155/115) 10 OH Walking lunges w/ (45/35 plate) 15 Min CAP/// GO HEAVY... Read More

CrossFit 45 North – CrossFit Metcon (Time) Teams of 2 3 Rounds each Partner 1: Row 250m Partner 2: KB Rack Hold two KBs (53/35)... Read More

CrossFit 45 North – CrossFit Warm-up Midline (No Measure) Tabata Tight arch and hollow holds – 16 total rounds Tabata horizontal pullovers (lift legs as... Read More

CrossFit 45 North – CrossFit Warm-up Midline (No Measure) Farmer Carry: 2 laps around the building 2/1.5 pood per arm Metcon Metcon (Time) in teams... Read More

CrossFit 45 North – CrossFit Warm-up Row 600 Meter Time Trial (Time) As hard as possible Weightlifting Hang Snatch (EMOM 5 Minutes – 2 hang... Read More

CrossFit 45 North – CrossFit Weightlifting A1: Bench Press (2-2-2-2-2-2-2+ (7th set at same weight as 6th) ) A2: Bent Over Row (10 reps one... Read More

CrossFit 45 North – CrossFit Weightlifting Pause Backsquat (2 x 8 reps; 65% 3 sec pause) Back Squat (3 sets x 5 reps at 80%)... Read More

CrossFit 45 North – CrossFit Metcon (Time) 30-20-10 Wall Balls Lateral Box jump Overs Run 400 meters after each set of lateral box jump overs