Archives for Daily WOD
22
Oct

CrossFit North Reston – CrossFit Metcon (Weight) Every 2:30 – 10 Rounds Alternating: Toes To Bar x 8 Or Lateral Burpees x 6 Into…. 1 Hang Squat Clean 2 Front Squats (Building)Record HEAVIEST weight lifted **Post your jumps in the notes section Please make sure to stand your weight all the way up each time.… Read More »

21
Oct

CrossFit North Reston – CrossFit Weightlifting Push Jerk (1 x 3) Build to a heavy 3-Rep Push Jerk (2 x 3 , 1 x AMAP (80%)) Post your max set reps Work at 80% of part A. Metcon (AMRAP – Rounds and Reps) AMRAP 12 Bike x 10/8 Clean and Jerk x 8 (115/75) Wall… Read More »

18
Oct

CrossFit North Reston – CrossFit Weightlifting Squat Clean (1 x 1 ) Build to a heavy single for the day. Afterwards drop down and hit 10-15 perfect singles at 80%. Metcon Metcon (Time) 3 Rounds 20 KBS (1.5/1) 20 Push Press (75/55) 20/15 Cal Row 20 Toes To BarPost total time RX+ 2/1.5 KBS 95/65… Read More »

16
Oct

CrossFit North Reston – CrossFit Weightlifting Hip Thrust (3-4 x 10 (building)) Focus on feeling your GLUTES work to extend your hips. Hold a pause in the top position for each rep.Post HEAVIEST set **Superset w/ Ring Rows x Failure (Please do not skip out on these, even if you don’t normally use this as… Read More »

15
Oct

CrossFit North Reston – CrossFit Weightlifting Deadlift Build to a 3-Rep This needs to be a TNG set Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 3 Deadlifts (80%) 9/6 Pushups 12 Air Squats *Every 5:00 Row 400/300m **Start the AMRAP with the rowScore is TOTAL rounds + reps. After each row, simply pick… Read More »

14
Oct

CrossFit North Reston – CrossFit Weightlifting Metcon (Weight) 3 Sets NFT 16 DB Walking Lunges (8/leg) 20 Weighted SitupsRecord total weight held for walking lunges. This can be held in the front rack or by your sides. If possible try to go one step right into the next. Metcon Metcon (Time) 15-10-5 Power Clean Front… Read More »

12
Oct

CrossFit North Reston – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 3x AMRAP 10 with Two min rest in between. One partner works while other one rests. You may not switch until partner is done with entire set. Row 12/10 and 12kbs Two minutes rest Bike 12/10 and 10 pulls ups and… Read More »

11
Oct

CrossFit North Reston – CrossFit Weightlifting Power Snatch (1 x 1) Build to a heavy single Make sure form stays in check even with the heavy barbell. Metcon Metcon (Time) For Time: 30 Wall Balls 20 Power Snatch (60%) 10 Bar Facing Burpees Into… 25 Wall Balls 15 Power Snatch (70%) 10 Bar Facing Burpees… Read More »

10
Oct

CrossFit North Reston – CrossFit Weightlifting Metcon (3 Rounds for weight) 3 X 5:00 Blocks Every :30 seconds X 1 Squat Clean Rest 2:00 (Build Bar)Post all 3 weights used Great time to work on great set up and execution. Build bar as you see fit. Metcon Metcon (Distance) 1:15 Work / :45 Rest x… Read More »

9
Oct

CrossFit North Reston – CrossFit Weightlifting Push Press (5 x 3 (Building)) Record HEAVIEST set Metcon Metcon (AMRAP – Reps) AMRAP 12 2 Push Press (95/65) 2 Toes To Bar 2 Box Jump Over (24/20) 4 Push Press 4 Toes to Bar 4 Box Jump Over 6 6 6……Record TOTAL reps RX+ 115/75 (this should… Read More »

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