WOD

CrossFit 45 North – CrossFit Warm-up Midline (No Measure) Tabata Weighted Planks Metcon Metcon (AMRAP – Reps) 8 Min AMRAP 10 – 45/30lb Alternating Dumbbell... Read More

CrossFit 45 North, CrossFit 45 North – CrossFit Warm-up KB Arm Bars (No Measure) 3 sets of 15 per arm KB Figure 8s (3 sets... Read More

CrossFit 45 North – CrossFit Warm-up Pull Apart Series (No Measure) 10 Pull Aparts 10 Reverse Pull Aparts (palms up) 10 90 Degree Pull Aparts... Read More

CrossFit 45 North – CrossFit Metcon (Time) With a running clock, start with “Helen”… 3 Rounds for time Run 400m 21 KB Swings (55/35) 12... Read More

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

CrossFit 45 North – CrossFit Weightlifting Jerk Balance (2-2-2 start at 50% and build (do not exceed 70%)) http://www.catalystathletics.com/exercise/193/Jerk-Balance/ Split Jerk (2-2-2-1-1 start where you... Read More

CrossFit 45 North – CrossFit Warm-up A1: Single Leg Deadlift (10 reps 3 sets per leg) Use Kettlebell in opposite hand, keep unweighted leg straight... Read More

CrossFit 45 North – CrossFit Warm-up Midline (No Measure) Tabata Weighted Plank Metcon Metcon (AMRAP – Reps) 10 Minutes: 40 seconds work then 20 seconds... Read More

CrossFit 45 North – CrossFit Pin Bench (10-8-6-4-2) 10 Triple Threats with plate between each set Metcon (Time) 21-15-9 Cal Row Strict HSPU – or... Read More

CrossFit 45 North – CrossFit Center of Attention (No Measure) Always starts with 25 reps of Deficit Pushups and Situps – every round will alternate... Read More