Archives for Daily WOD
15
Dec

CrossFit North Reston – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) TEAMS OF 2 AMRAP 30 30 x Calorie Bike 40 x Kettlebell Swings (1.5/1) 50 x Double Unders (Each partner must do 50) 50 x Wall Ball (20/14) 40 x Calorie Row 30 x Toes to BarOnly 1 person works at a time.

14
Dec

CrossFit North Reston – CrossFit Metcon Metcon (Weight) Every 3:00 – 5 Rounds 1 Round of DT (135/95) 12 x Deadlift 9 x Hang Power Clean 6 x Push JerkRX+ 155/105

13
Dec

CrossFit North Reston – CrossFit Metcon Metcon (Weight) 3 ROUNDS (2:00 Work / 1:00 Rest at each station) Station 1: Prowler x 32 yards (215/165) Farmers Walk x 1:00 (1.5/1)POST WEIGHT USED ON PROWLER RX+ Prowler 235/195 Select a prowler weight that you can complete in an average of :30 seconds each time. You must… Read More »

12
Dec

CrossFit North Reston – CrossFit Metcon Metcon (10 Rounds for weight) Every 3:00 – 10 Rounds Alternating each round : Row x 12/10 OR Bike x 10/6 (EASY PACE) into…. Squat Clean Practice Round 1: x 5 (115/75) Round 2: x 5 (115/75) Round 3: x 4 (135/95) Round 4: x 4 (135/95) Round 5:… Read More »

11
Dec

CrossFit North Reston – CrossFit Weightlifting Bench Press (3 x AMAP (85%)) For time purposes refer back to 11/30/2017 to see if you posted a heavy 6 rep. If so, please warmup to 85% of that weight and perform 4 sets trying to accumulate as many reps per set as possible. If you DONT have… Read More »

10
Dec

CrossFit North Reston – CrossFit Weightlifting Push Press (1 x 6, 4 x 6 ) Build to to a heavy daily 6 rep. Then back down to 80% for 4 sets of 6, performing each set every 2:00. The bar can be taken from the rack or the floor. Post heavy 6 Rep Metcon Metcon… Read More »

8
Dec

CrossFit North Reston – CrossFit Metcon Metcon (3 Rounds for reps) TEAMS OF 2 (only one may work at a time) AMRAP 8 Deadlift x 2, 4, 6, 8, 10….(185/125) Handstand Pushup x 4, 8, 12, 16…… 2:00 REST AMRAP 8 DB Front Rack Lunge x 12, 18, 24, 36….. Row (calories) x 12, 18,… Read More »

7
Dec

CrossFit North Reston – CrossFit Metcon Metcon (Time) With a RUNNING CLOCK @0:00 5 Rounds 25 x Double Unders 6 x Hang Power Snatch (75/55)RX+ 95/65 Metcon (Weight) @10:00 Every 2:00 for 3 Rounds (6:00) 32 Yard Prowler Push (215/165)RX+ 235/195 Metcon (Time) @20:00 3 Rounds 10 x Kettlebell Swing (1.5/1) 10 x Burpees 10… Read More »

6
Dec

CrossFit North Reston – CrossFit Metcon Metcon (3 Rounds for reps) EMOM 8 Minute 1: Row x 12/10 Minute 2: Thruster x 6 (95/65) 2:00 REST EMOM 8 Minute 1: Bar Facing Burpee x 8 Minute 2: Push Jerk x 8 (115/75) 2:00 REST EMOM 8 Minute 1: Bike x 12/8 Minute 2: Power Clean… Read More »

5
Dec

CrossFit North Reston – CrossFit Skill Work Pistol Squat We will review the basics of the pistol squat as well as introduce further progressions. Also work to mobilize limiting areas. Not looking to accumulate a lot of volume here, just a warm up before the metcon. Handstand Pushup Accumulate 20-30 TOTAL reps in between work… Read More »

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