WOD

CrossFit 45 North – CrossFit A1: Bench Press ( 2 reps x 5 sets at 90% ) A2: Good Mornings (5 x 5 ) increase... Read More

CrossFit 45 North – CrossFit A1: Back Squat (3-3-3-3-3) start at 75% and build as heavy as possible A2: Bent Over Row (15 reps x... Read More

CrossFit 45 North – CrossFit Metcon (AMRAP – Reps) 5 Rounds 50 seconds of American KB Swings-53/35lbs Run 1 lap 50 seconds of Toes to... Read More

CrossFit 45 North – CrossFit Sumo Deadlift (8 reps x 3 sets increase by 5% from two weeks ago ) 15 Hip Extensions between sets... 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 Pin Bench (10 reps x 3 sets at 65%) 15 Bent Over flyes after each set Midline (No Measure) Tabata... Read More

CrossFit 45 North – CrossFit Front Squat (rep scheme below) Front Squats 8 (70%) @22X1 5 (80%) @22X1 3 (90%) @22X1 20 (50%) AFAP 3... Read More

CrossFit 45 North – CrossFit Push Press (3 reps x 5 sets; last set max rep, 80%) stay at same weight Max Strict Pullups (or... Read More

CrossFit 45 North – CrossFit Metcon (Time) Teams of 2: 100 Box Jumps (24/20) 100 Burpees to target 100 DU’s 100 Weighted sit ups w/med... Read More

CrossFit 45 North – CrossFit Jill (Time) 45 Rounds 4 Beach, ball, boat 4 HR push ups 4 Mt. climbers 4 side winders 4 air... Read More