Archives for Daily WOD
27
Jun

CrossFit North Reston – CrossFit Metcon (AMRAP – Reps) Five, 6-minute rounds for reps of: 1 min Wall ball shots, 20/14 to a 10’/9′ target 1 min Burpee Box Jump Overs, 24″/20″ Run 400m Rest Start each round exactly six minutes apart (begin at 00:00, 06:00, 12:00, 18:00, 24:00). Your rest period is whatever remains… Read More »

26
Jun

CrossFit North Reston – CrossFit STRENGTH This section can be compared to August 24, 2016. Muscle Snatch (1-1-1, ascending) Power Snatch (3-3-3, ascending) Performed as an unbroken, touch-and-go set. Snatch (5-5-5, ascending) Full squat snatch. Performed as an unbroken, touch-and-go set. CONDITIONING Compare to dates: November 16, 2016 August 24, 2016 July 19, 2016 Row… Read More »

25
Jun

CrossFit North Reston – CrossFit STRENGTH In between working sets of the Barbell RDLs, accumulate reps of Handstand Push-ups. For any variation that involves a press, range of motion should be ALL THE WAY; do not shorten the range of motion with AbMats. Scaling options below are from most difficult to least difficult. Strict Deficit… Read More »

23
Jun

CrossFit North Reston – CrossFit STRENGTH Thruster (1RM) Racks should be used. CONDITIONING Metcon (Time) From CrossFit.com – April 18, 2017 https://www.crossfit.com/workout/2017/04/18#/comments For time: 15 Thrusters, 135/95 21 Sumo Deadlift High Pulls, 135/95 12 Thrusters, 135/95 15 Sumo Deadlift High Pulls, 135/95 9 Thrusters, 135/95 9 Sumo Deadlift High Pulls, 135/95RX: As written. INTERMEDIATE: 125/85… Read More »

22
Jun

CrossFit North Reston – CrossFit STRENGTH Overhead Squat (Tempo, 7×2) Each rep should be performed as a 3-count descent, 2-count hold at the bottom, and 1-count to stand. CONDITIONING Compare to July 19, 2016. OHS/TTB Couplet (Time) 21-15-9 OHS, 115/75 TTBRX: As written. INTERMEDIATE: OHS@95/65 Toes to rings allowed SCALED: OHS weight scaled as needed.… Read More »

21
Jun

CrossFit North Reston – CrossFit STRENGTH Back Rack Reverse Lunge (7x3L/3R, non-alternating, ascending) From a rack, barbell is placed on the back. Athlete will then take a reverse lunge step, focusing on keeping an upright torso. http://www.exrx.net/WeightExercises/Quadriceps/BBRearLunge.html CONDITIONING Compare to July 29, 2016. Lunge/HPS (AMRAP – Rounds and Reps) 10 Min AMRAP 100′ Walking Lunge… Read More »

20
Jun

CrossFit North Reston – CrossFit Skill Work Power Clean (Practice linking triples) CONDITIONING Compare to October 5, 2016. “Harper” (AMRAP – Rounds and Reps) From CrossFit.com – December 26, 2015 https://www.crossfit.com/workout/2015/12/26#/comments Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being… Read More »

19
Jun

CrossFit North Reston – CrossFit STRENGTH Shoulder Press (3-3-3-3-3-3-3 (ascending)) CONDITIONING Metcon (Time) For time: Row 500 meters 15 Push Press, 135/95 50 Kettlebell Swings, 1.5pd/1pd 15 Push Press, 135/95 Row 500 meters 15 Push Press, 135/95 50 Kettlebell Swings, 1.5pd/1pd 15 Push Press, 135/95NOTE: No racks. RX: As written. INTERMEDIATE: Push press@125/85 or 115/75… Read More »

18
Jun

CrossFit North Reston – CrossFit STRENGTH Compare to April 10, 2017. Back Squat (5×5 across) With a running clock, spend 20 minutes working up to the weight that will be used for the sets across. Then, every 3 minutes for 15 minutes, perform one set of 5 reps at that weight. CONDITIONING Metcon (6 Rounds… Read More »

16
Jun

CrossFit North Reston – CrossFit STRENGTH Hang Power Clean (1-1-1-1-1-1-1) CONDITIONING Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 30 Double Unders 15 Cal Row 10 Hang Power Cleans, 155/105RX: As written. INTERMEDIATE: For those who struggle with double unders, perform 15 reps per round instead of 30. HPC@135/95 SCALED: 12 Min AMRAP 75… Read More »

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