WOD

CrossFit 45 North – CrossFit View Public Whiteboard Metcon Metcon (Time) 7 Rounds For Time 150/100m Row As many strokes that it takes you to... 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: 20-19-18…..Etc..KBS (55/35) 20-19-18…..Etc..Sumo KB Dead Lift (55/35) **2 weighted step Ups after each... Read More

CrossFit 45 North – CrossFit View Public Whiteboard WEEK2: Front Squat (5×4) Increase from last week. CrossFit Games Open 17.5 (Time) 10 rounds for time... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Warm-up (No Measure) Mini clinic giving drills and scales for MU’s and pulling. Metcon (Time) For Time:... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Metcon (3 Rounds for time) Up and Down ~~~~~~~~~~~~~~~~~~~~ Double DB Farmer carry (down & back) 5... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Metcon (No Measure) Recovery: 2 RDS For Quality: 2 Wall Walks 20 Russian Twists w/Plate 10 Palov... 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

CrossFit 45 North – CrossFit View Public Whiteboard Death March (3×20 steps. Use as part of warm up. ) one dumbbell for each hand Week1:... Read More

CrossFit 45 North – CrossFit View Public Whiteboard Warm-up (No Measure) Mini DU Clinic. Coaches choice. Spend 15-ish minutes drilling foundations of DU’s. Metcon (Time)... Read More