WOD

CrossFit 45 North – CrossFit Metcon (AMRAP – Rounds and Reps) 28 Min AMRAP 40/30 Cal Row 12 Alternating DB Snatch (50/35) 8 Pull Ups RX+... 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 Rudy 25 Min AMRAP 30 Cal Row 40 DB Snatches  50/35 30 Cal Row 40 Push-ups w/partner 30 Cal Row... Read More

CrossFit 45 North – CrossFit Dirty Work (3 Rounds for time) 3 RDS; each for time 200ft Sled drag forward walk (bodyweight) 200ft Backward walk 200ft... Read More

CrossFit 45 North – CrossFit Metcon (Checkmark) 8 RFT 4 Man Makers (you pick your weight) 200m Run **Man Maker** R Row L Row Push... Read More

CrossFit 45 North – CrossFit Metcon (Time) 40 Min Window; Complete this work, or get as far as you can. Add any unfinished reps to... Read More

CrossFit 45 North – CrossFit Tempo Deadlift (3×6 reps at 50-60%) Take 3 seconds to lower the bar to the ground Deadlift (5×5 @ 75%)... Read More

CrossFit 45 North – CrossFit Jaime Flippy Floppy (Time) 5 RFT 10 tire flips 15/12 calorie bike 100 ft farmers carry (70/53) 100 m odd... Read More

CrossFit 45 North – CrossFit CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar... Read More

CrossFit 45 North – CrossFit Weighted Hip Extensions (3×10-15 reps) Banded Speed Deadlifts (Weight) 4 sets x 5-8 reps banded. 65-70% The quick and the... Read More