Archives for Daily WOD
10
Dec

CrossFit North Reston – CrossFit Weightlifting Push Press (1 x 6, 3 x 6 (80%)) Post Heavy 6-Rep Backdown sets should be performed about every 2:00. Keep these a PUSH PRESS Metcon Metcon (Time) 4 Rounds 50 Double Unders 15 Hang Power Snatch (95/65)Post TOTAL time RX+ 115/75

9
Dec

CrossFit North Reston – CrossFit Weightlifting Metcon (AMRAP – Rounds and Reps) AMRAP 15 Bike x 10/7 Toes to Bar x 10 Squat Clean x 3 (115/75) *Add 5-10lbs/roundPost ROUNDS + REPS Post in the notes the weight that you end with on your barbell. Build your bar as you feel you are able to.… Read More »

7
Dec

CrossFit North Reston – CrossFit Metcon Metcon (Time) For Time Teams of 2 3 Rounds 30/20 Cal Bike 20 Push Jerk (115/75) Into 3 Rounds 20 Bar Facing Burpees 20 Power Snatch (95/65) Into 3 Rounds 30 Deadlifts (135/95) 20/14 HSPUPost TOTAL time RX+ 135/95 115/75 185/125 30/20 (hspu)

5
Dec

CrossFit North Reston – CrossFit Metcon Metcon (Time) Chipper For Time: 60 Double Unders 20 Alt DB Snatch (50/35) 60 Double Unders 20 Toes To Bar 15 Box Jump (24/20) 50/40 Cal Row 15 Box Jump 20 Toes To Bar 60 Double Unders 20 Alt DB Snatch 60 Double UndersRecord Total Time Metcon (No Measure)… Read More »

4
Dec

CrossFit North Reston – CrossFit Metcon Metcon (2 Rounds for reps) AMRAP 4 x 5 Rounds (w/2:00 rest between) Bike x 1:00 1 Round of Cindy Max Power Clean in time Remaining (155/105)Round 1 = Total Bike Cals Round 2 = Max Power Cleans Although we are tracking Max on both bike and cleans, this… Read More »

30
Nov

CrossFit North Reston – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 (Relay Style) AMRAP 20 Row x 15/12 Calories Deadlift x 6 (155/105) Bar Facing Burpee x 6Record Rounds + Reps RX+ 185/125 This is a REPEAT from 10/4/17 and 6/23/18 Scaling should allow each team member to accomplish a full… Read More »

26
Nov

CrossFit North Reston – CrossFit Weightlifting Metcon (5 Rounds for weight) Every 4:00 – 5 Rounds Row x 400/300 Power Snatch x 5 @50% (rd1) Power Snatch x 4 @60% (rd2) Power Snatch x 3 @70% (rd3) Power Snatch x 2 @80% (rd4) Power Snatch x 1 @90% (rd5)Post Weight used for each round Rx+… Read More »

23
Nov

CrossFit North Reston – CrossFit Metcon Metcon (Time) Teams of 2 For Time: 42-30-18 Front Squat (115/75) Bar Facing Burpee Into…. 2000/1500m Row Into…. 42-30-18 Wall Ball Toes To Bar Kettlebell Swing (1.5/1)Record total time

22
Nov

CrossFit North Reston – CrossFit Metcon Metcon (10 Rounds for weight) Power Clean Ladder 2:00 Work/ 1:00 Rest x 10 Row x 12/10 Power Clean x 3 (Building)Record weight for EACH round Power cleans may be TnG or singles Hoping to see some big numbers out if those people shaking off their thanksgiving hangovers RX+… Read More »

21
Nov

CrossFit North Reston – CrossFit Metcon Metcon (Time) “Thanksgiving With The Girls” For time… Angie’s House: 20 Pull-ups 20 Push-ups 20 AbMat Sit-ups 20 Air Squats *** Helen’s House: 400 m Run 21 Kettlebell Swings, 53/35 lbs 12 Pull-ups *** Fran’s House: 15 Thrusters, 95/65 lbs *** Nancy’s House: Run, 400 m 15 Overhead Squats,… Read More »

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