WOD

CrossFit 45 North – CrossFit Front Squat (Find 3 RM in 5 sets ) 30 Second plank on elbows every set Metcon (Time) 3 Rounds... Read More

CrossFit 45 North – CrossFit Bench Press (3-3-3-3-3 start at 75%) 10 KB Lunges each leg with kb at each side Metcon (Time) 4 Rounds... 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 Push Press (5-5-3-3-1-1 ) 15 Bent Over flyes after each set Metcon (Weight) 3 Bear complex ( a full 7x... Read More

CrossFit 45 North – CrossFit Metcon (AMRAP – Rounds and Reps) 20 min amrap 200 m sandbag run 10 Ground to OH 10 Lunges 10... Read More

CrossFit 45 North – CrossFit Overhead Squat (3-3-3-3-3) from rack must split from back rack 3-3-3-3-3 start at weight ended at last time and try... Read More

CrossFit 45 North – CrossFit A1: Pin Bench (15 reps x 3 sets) A2: Good Mornings (5 reps x 5 sets) increase by 5% from... Read More

CrossFit 45 North – CrossFit Band Pull Aparts (No Measure) Metcon (Time) 4 RFT: 600m row 30 DU 15 Deads (185/135) Post wod Mobility 3... Read More

Announcements Gym will be closed Sept 15. CrossFit 45 North – CrossFit Cindy’s Birthday WOD (Time) Cindy’s Bday wod 4 Rounds for Time 5 Front... Read More

Announcements Gym will be closed Sept 15. CrossFit 45 North – CrossFit A: Back Squat (3 reps x 5 sets; last set max reps) Stay... Read More