Archives for Daily WOD
16
Jul

CrossFit North Reston – CrossFit Weightlifting Push Jerk (1 x 3 , 4 x 3 (80%)) Record heavy 3-rep **In between back down sets, complete 10-15 slow tempo pull aparts.** Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 6 Pullups 8 Alt DB snatches (50/35) 10 Box Jumps (24/20)Record Rounds + Reps RX+ 8… Read More »

13
Jul

CrossFit North Reston – CrossFit Metcon Metcon (4 Rounds for reps) Teams of 2 (2:00 rest between each AMRAP) AMRAP 8 20 Cal Row 30 Double Unders (each) AMRAP 8 200m Run (Each- Run Together) 20 DB Snatches (50/35) AMRAP 8 20 Cal Row 30 Wall Balls (20/14) AMRAP 8 20 Cal Bike 20 Walking… Read More »

11
Jul

CrossFit North Reston – CrossFit Weightlifting Back Squat (1 x 3, 4 x 3(80%)) Record heavy 3 rep Metcon Metcon (Time) 15-10-5 Thrusters (95/65) Pullups Into… 15-10-5 Front Squats (95/65) PullupsRecord total time RX+ (115/75)

8
Jul

CrossFit North Reston – CrossFit Weightlifting Metcon (3 Rounds for weight) Every 2:00 – 6 Rounds Alternating Row 12/10 or Bike 10/6 Into… Power Snatch x 5 (Rounds 1/2) Power Snatch x 4 (Rounds 3/4) Power Snatch x 3 (Rounds 5/6)Record your 3 different weights lifted. Does not need to be touch and go. The… Read More »

6
Jul

CrossFit North Reston – CrossFit Metcon Metcon (3 Rounds for reps) Teams of 2: Only 1 working at a time 10min. to get as many reps as possible.. 1000m Row 60 Toes-To-Bar Max Squat Cleans 135/95 3:00 Rest 10min. to get as many reps as possible.. 800m Run 80/60 Push-Ups Max Alternating DB Snatches (50/35)… Read More »

5
Jul

CrossFit North Reston – CrossFit Weightlifting Strict Press (3 x 5 (Building)) Record HEAVIEST set Metcon Metcon (Time) 3 Rounds 20/15 Cal Row 5 Push Press (115/75) 5 Push Jerk (115/75) 10 Bar Facing BurpeesRecord TOTAL Time RX+ 135/95 Accessory Work DB Row (3 x 10) Perform 3 Sets of 10+ reps per arm. If… Read More »

3
Jul

CrossFit North Reston – CrossFit Metcon Metcon (5 Rounds for reps) Teams of 2 EMOM 30 (5 Rounds) Minute 1) Wall Balls Minute 2) Toes To Bar Minute 3) Box Jumps Minute 4) Shoulder to Overhead (95/65) Minute 5) Bike (calories) Minute 6) RestRecord TOTAL Reps for EACH movement. Round 1 = TOTAL WB Round… Read More »

29
Jun

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 »

28
Jun

CrossFit North Reston – CrossFit Metcon ()

27
Jun

CrossFit North Reston – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 Row x 250/200m Hang Squat Snatch x 10 (95/65)Record ROUNDS + REPS Rx+ 115/75 If class sizes are big we will pull out bikes and you can sub a 12/8 cal row instead of waiting for a rower. ***Bulild to something… Read More »

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