WOD

CrossFit 45 North – CrossFit Weightlifting Overhead Squat (5 sets x 3 reps at 80%) Metcon (AMRAP – Reps) 15 Minute AMRAP 05 x Power... 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 Metcon (Time) For Time: 300 Double Unders 200 Russian Swings 72/53 100 GHDs Every top of every second minute... 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 Weightlifting Paused Front Squat (3 sets x 3 reps at 80%) Front Squat (2 sets x 3 reps 80 to... Read More

CrossFit 45 North – CrossFit Metcon Metcon (Time) Row 400 meters at 1000 meter pace 70 Double unders rest 2 minutes Row 400 meters at... Read More

CrossFit 45 North – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP: 9 Minutes RX: 12 Thrusters 95/65 12 Pullups RX+ 12 Thrusters 135/95 12 Chest... 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 45 North – CrossFit Weightlifting Back Squat (3-3-3-3-3 building ) Metcon (Time) 30-20-10 Backsquats -50% heavy (can be racked) Box Jumps... Read More

CrossFit 45 North – CrossFit J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek,... Read More