WOD

CrossFit 45 North – CrossFit View Public Whiteboard Back Extensions (3×15) On GHD Band Pull Aparts (No Measure) 3×20 after each set of back extensions.... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Metcon (No Measure) Meet us for Sand Volleyball!! 9am Frances Street Park 6205 SE Frances St Hillsboro,... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Metcon (Time) 3 RFT 4 TGU 400m Run **Choose your weight. At home WOD is the same... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Week5: Back Squat (1×1) Work up to a heavy single. Metcon (Time) Every 2 minutes until 150... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Week5: Split Jerk (1×1) Work up to a heavy single. From rack Metcon (Time) 7 RFT 3... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) EMOTM 24 mins 1) 4 Hang Power Cleans 2) 8 K2E 3) 10... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Week5: Front Squat (1×1) Work up to a heavy single. Metcon (Time) For time: 800m Run 10... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Week4: Front Squat + 1 1/4 Front Squat (8×1) Increase from last week. Jackie (Time) For Time:... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Week4: Back squat + 1 1/4 Back squat (8×1) Increase from last week. Metcon (AMRAP – Reps)... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle... Read More