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 Metcon Clusterbeth (Time) 21-15-9 Squat Clean Thrusters – 115/75 Ring Dips Time Cap: 16 Minutes Weightlifting Clean and Jerk (Every... Read More

CrossFit 45 North – CrossFit Gymnastics Hand Stand Hold and Pushup Work (variable) Hand Stand Hold and Pushup Work Hand Stand Work Options: Work on... Read More

CrossFit 45 North – CrossFit Metcon (AMRAP – Reps) Teams of 3 15 minute amrap Airdyne 15/12 cal- pacesetter Deadlift ~ 50% of 1RM Box... Read More

CrossFit 45 North – CrossFit Weightlifting Push Press (5 sets x 3 reps at 80%) 30 second side planks alternating each set for the first... Read More

CrossFit 45 North – CrossFit Warm-up Midline (No Measure) Alternating for 16 rounds between: Tight arch and Hollow Holds holding on to a PVC pipe... 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 (AMRAP – Reps) From min 0 to 5 Get as far into 15-12-9 Hang Power Clean 95/65 Chest to... Read More

CrossFit 45 North – CrossFit Weightlifting Pause Backsquat (3 sets x 3 reps at 80%) Back Squat (2 sets x 3 reps at 80 to... Read More

CrossFit 45 North – CrossFit Metcon (Time) Run 1 mile 20 Wall balls (20/14) 20 power Cleans (135/95) 2 Rope Climbs 20 box jumps (24/20)... Read More