Archives for Daily WOD
22
Oct

CrossFit North Reston – CrossFit Metcon Metcon (2 Rounds for weight) EMOM 10 Minute 1) Row x 12/10 Calories Minute 2) Hang Snatch x 3 (95/65) Immediately into… EMOM 5 Plank x :30 Rest x :30 REST 5:00 EMOM 10 Minute 1) Row x 12/10 Calories Minute 2) Snatch x 3 (115/75) Immediately into…. EMOM… Read More »

20
Oct

CrossFit North Reston – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30 – TEAMS of 2 600m Run Relay (300m/each) 200m Overhead Plate Carry Relay (100m/each)(35/25) 20 Deadlifts (155/105) 30 Toes to Bar RX+ 185/125 ***DEADLIFTS*** Each group will have 2 bars, in order for the reps of deadlift to count one partner… Read More »

19
Oct

CrossFit North Reston – CrossFit Weightlifting Bulgarian Split Squat (3 x 10) http://www.catalystathletics.com/exercise/173/Bulgarian-Split-Squat/ Description from Catalyst Athletics: Execution The Bulgarian split squat is simply a 1-legged squat with the rear foot elevated on a bench, box or similar. Adjust the distance of your front foot from the bench as needed to make sure during the… Read More »

18
Oct

CrossFit North Reston – CrossFit Metcon Metcon (2 Rounds for reps) EMOM 20 Minute 1: Power Clean + Jerk x 5 (115/75) Minute 2: Chest-to-Bar Pullups x 5 RX+ 135/95 x 5 Ring/Bar Muscle ups x 5The goal of this EMOM is to accumulate volume at two highly skilled movements. We will be scoring the… Read More »

17
Oct

CrossFit North Reston – CrossFit Metcon Metcon (3 Rounds for weight) 3 Rounds of EMOM 5 EMOM 5 3 Power Snatch 95/65 EMOM 5 3 Power Snatch 105/70 EMOM 5 3 Power Snatch 115/75 RX+ 115/75 135/95 155/105Three 5 Minute EMOMs of Power Snatch with increasing weight per round. There will be two minutes of… Read More »

15
Oct

CrossFit North Reston – CrossFit Metcon Metcon (3 Rounds for time) On a 30:00 Clock….. @0:00 3 Rounds Row x 400/350m OHS x 10 (95/65) (RX+ 115/75) @10:00 3 Rounds Pullups x 15 Pushups x 15 (RX+ Bench Press x 15 @135/95) @20:00 3 Rounds Wall Balls x 15 Burpee Box Jump x 10** Score… Read More »

12
Oct

CrossFit North Reston – CrossFit Weightlifting Front Squat (1 x 5) Establish a Heavy 5 – RepThis is NOT a max. Make an effort to make all reps look identical, maintaining the best form possible throughout your set. We will be revisiting this for the following weeks so make sure to post an appropriate weight.… Read More »

11
Oct

CrossFit North Reston – CrossFit Metcon Metcon (3 Rounds for reps) EMOM 8 Minute 1) DB Snatch x 10 Minute 2) Lateral Hurdle Hops x Max Reps (:45) 2:00 Rest EMOM 8 Minute 1) Burpees x 8 Minute 2) Bike x Max Cal (:45) 2:00 Rest EMOM 8 Minute 1) Kettlebell Swing x 15 Minute… Read More »

10
Oct

CrossFit North Reston – CrossFit Weightlifting Push Press (4 x 3) – Build to your previous 6-rep weight – Perform 4 sets of 3 repsPractice the synchronization of a short dip into strong press overhead Metcon Metcon (3 Rounds for reps) EMOM 18 Minute 1) Wall Ball x 15 Minute 2) Pushups x 10 Minute… Read More »

9
Oct

CrossFit North Reston – CrossFit Metcon Metcon (AMRAP – Rounds) AMRAP 20 Row x 10/8 Calories (SPRINT) Power Clean Ladder x 3 (TNG) RX starting weights 95/65*Only allowed to add a max of 10LBs per round *Your goal should be to average around 2:30 minutes per round. 7-9 rounds total *Rx+ CAL 12/10 and a… Read More »

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