Archives for Daily WOD
25
May

CrossFit North Reston – CrossFit Metcon Metcon (Time) Teams of 2 For Time: Buy In: 75 Cal Row (60 for f/f) Into…. 10 Rounds (Relay) 6 Thrusters (115/75) 6 Bar Facing Burpees Into Buy Out: 75 Cal Row (60 for f/f)Post TOTAL time RX+ 135/95 If you plan on participating in the murph challenge, put… Read More »

24
May

CrossFit North Reston – CrossFit Weightlifting Deadlift (1 x 3) Record HEAVIEST set These may be TNG or 3 singles (just make sure you are controlling the weight back to the floor and not taking enormous rest in between each rep) Metcon Metcon (Weight) Every 3:00 – 6 Rounds 10 T2B 35 Double Unders 3… Read More »

23
May

CrossFit North Reston – CrossFit Weightlifting Push Jerk (1 x 3 , 4 x 3) Record HEAVY 3-Rep Followed by 4 x 3 @ 80% Superset with: Single Arm Farmers Carry (1.5/1) Trying to get everyone outside today….Pick up the kettle bell from inside the gym and carry it straight across the parking lot until… Read More »

22
May

CrossFit North Reston – CrossFit Metcon Metcon (2 Rounds for reps) EMOM 30 (6 Rounds) Min 1) Row x :30 Min 2) KBS x 15 (1.5/1) Min 3) Bike x :30 Min 4) Burpee Box Jump x 8 Min 5) RestRecord sum of row calories as “round 1” and sum of bike calories as “round… Read More »

21
May

CrossFit North Reston – CrossFit Weightlifting Bench Press (5 x 5) Refer back to 5/8/18 Superset with: 5-10 Strict Pull-ups 12/8 Cal Bike (SPRINT) Metcon Metcon (Weight) 3 Rounds Prowler x 32yd (building) Abdominal Choice: Sit-ups x 15-20 (weighted) Plank Variation x 1:00

20
May

CrossFit North Reston – CrossFit Weightlifting Front Squat (1 x 3, 3 x 3) Record HEAVY 3-Rep Drop down to 80-85% and complete 3 x 3. Metcon Metcon (2 Rounds for reps) EMOM 6 25 Double Unders ME DB Snatch (50/35) 3:00 Rest EMOM 6 10 Wall Balls ME Alternating Reverse Lunges (50/35-goblet style)Record total… Read More »

18
May

CrossFit North Reston – CrossFit Metcon Metcon (Time) Teams of 2 For Time: 5 Rounds: 15 Deadlifts (155/105) 20 Wall Balls (20/14) into… 4 Rounds: 18 Bar Facing Burpees 20 Box Jumps (24/20) into…. 3 Rounds: 21 Toes to Bar 20 Cal Bike (14 cal for F/F pair)Record TOTAL time You may switch in and… Read More »

17
May

CrossFit North Reston – CrossFit Weightlifting Push Press (4 x 5) Post HEAVIEST set Build through your sets and use this as a warmup for your conditioning work today. Also to make sure to keep this a push press, all you get is one dip and push. Superset: Single Arm Farmers Walk x 1:00/side Metcon… Read More »

16
May

CrossFit North Reston – CrossFit Weightlifting Back Squat (1 x 6, 4 x 6) Record HEAVY 6-Rep Complete back down sets @ 80-85% and should be done as close to every 2:00 as possible. Larger classes might need a bit more, but just keep an eye on the clock and keep it as close as… Read More »

15
May

CrossFit North Reston – CrossFit Weightlifting 3 Position Power Snatch (5 x Complex) Position 1: Mid Thigh (Hang) Position 2: Below Knee Position 3: FloorNOT about the weight here. Practice positions!!! You may adjust the bar however you like or simply stay at the same weight for all sets. Metcon Metcon (5 Rounds for weight)… Read More »

↑ Top of Page