WOD

CrossFit 45 North – CrossFit View Public Whiteboard MLK (Time) For Time: 63 Power Cleans (95/65) 64 WallBalls (20/14) 64 Pull Ups 65 KBS (55/35)... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) With a KB: 3 Rnds. 5 Halo’s (ea. direction) 5 Strict Press (ea.... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Back Extensions (3×15) On GHD. Alternate with windmills. KB Windmills (3×10/side) After each set of back ext.... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Ben’s Bullet Proof Shoulders (No Measure) 1. 20 per side Side Plank with reverse fly 2. 3... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Metcon (Time) For Time: Complete in any order: 1 Mile Run 2,000m Row 120/96 Cal Bike **Must... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Week2: Power Clean (5×2) Increase from last week. Metcon (Time) 30 Clean & Jerks (135/95) **Every 5... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Week2: Tempo Back Squat (4×3) 3 second lower down, explode back up.Rep scheme is the same this... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Metcon (Time) 60 med ball clean to wall ball (20/14) 50 med ball sit ups 40 box... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Good Mornings (4×10) Either banded or with an empty barbell. Alternate with the Cats and cows. Warm-up... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Tempo Back Squat (4×3) 3 second lower down, explode back up.Perform at 55% of regular back squat.... Read More