Archives for Daily WOD
21
Aug

CrossFit North Reston – CrossFit Metcon Metcon (No Measure) 5 Rounds 10 One Arm DB Rows 10 KB RDL 10 Strict Toes To Bar Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9 9 KBS 1.5/1 9 Burpees 9 KBS 1.5/1 9 Box Jumps 24/20

18
Aug

CrossFit North Reston – CrossFit Metcon Metcon (4 Rounds for reps) AMRAP 30 Teams of Two Buy In: 50 Cal Bike THEN: 400M Run and Power Cleans 115/75 400M Run and Jerks 115/75 400M Run and Toes to Bar 400M Run and Lateral BurpeesThis WOD will be done in teams of two. For example, One… Read More »

17
Aug

CrossFit North Reston – CrossFit Accessory Work Metcon (5 Rounds for weight) Every 3 Minutes for 5 Rounds Minute 1: Plank Hold for 1 Minute Minute 2: BarBell RDL x6 (increasing weight) Minute 3: 35 Double UndersRecord you RDL weight for each round. CONDITIONING Metcon (Time) 5 Rounds with One Minute Rest 21 Wall Balls… Read More »

16
Aug

CrossFit North Reston – CrossFit CONDITIONING Metcon (Weight) 4 Stations (8:00 Minutes Each, with 2 Minutes Rest/Transit) The following 4 EMOM will be done throughout the class. Record in each individual section. Prowler EMOM 8 One Push Every Minute for 16 Yards: 195/145 CONDITIONING Metcon (Calories) Row EMOM 8 One Minute of Row for Max… Read More »

13
Aug

CrossFit North Reston – CrossFit Metcon Metcon (AMRAP – Reps) Every 5 Minutes for 5 Rounds 400M Run 21 KBS 1.5/1 Max Effort Pull UpsFive: 5 minute rounds. You will complete the Run and KBS and then use the remainder of the round to accumulate as many Pull Ups as possible. Once the 5 minutes… Read More »

11
Aug

CrossFit North Reston – CrossFit Metcon Metcon (AMRAP – Rounds) AMRAP 10 8 Thrusters 95/65 8 Bar Facing BurpeesThe WOD is three 10 Minute AMRAPS. All AMRAPS will be done in teams of TWO. You will go round for round with your partner until the 10 Minutes are up. You may chose who starts, but… Read More »

10
Aug

CrossFit North Reston – CrossFit STRENGTH Shoulder Press (5×3) STRICT PRESS with a slow descent Metcon Metcon (Calories) BUY IN: 2:00 Minute Max Cal Row 1 Minute Rest EMOM 10 E- 8 Deadlifts 155/105 O- 35 Double Unders 1 Minute Rest BUY OUT: 2 Minute Max Cal RowScore is the amount of total Calories rowed

9
Aug

CrossFit North Reston – CrossFit Metcon Metcon (No Measure) 4 Rounds for Max Time 1. Split Squat Hold 2. Push Up (bottom position) 3. L-Sit 4. Pull ApartHold each of these positions under tension for as long as you can. Metcon Metcon (2 Rounds for reps) Six: 2 Minute Rounds (90 Seconds of work 30… Read More »

8
Aug

CrossFit North Reston – CrossFit Metcon Metcon (4 Rounds for time) Four 6 Minute Rounds of: 400M Run 21 Cleans 95/65 12 Toes to barRecord your time for each round in Wodify.

7
Aug

CrossFit North Reston – CrossFit Weightlifting Metcon (Weight) Three 5 Minute Rounds with 2 Minutes Rest in between. Round 1: Every 20 Seconds for 5 Minutes: Power Snatch 65-75% (moderately heavy) Rest 2 Minutes Round 2: Every 30 Seconds for 5 Minutes: Power Snatch 75-85% Rest 2 minutes Round 3: Every Minute for 5 minutes:… Read More »

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