Archives for Daily WOD
19
Jul

CrossFit North Reston – CrossFit Weightlifting Back Squat (1 x 3, 3 x 3 (80%)) Post Heavy 3-rep Superset 15-20 reps of abdominal drill of choice in between your backdown sets: Options: – Weighted Sit-up (feet anchored) – GHD sit-up (slow tempo) – Russian Twist (15-20/side) – Plank (1:00) Metcon Metcon (Time) 4 x 400m… Read More »

18
Jul

CrossFit North Reston – CrossFit Metcon Metcon (2 Rounds for reps) EMOM 32 Min 1) Bike x :45 Min 2) Rest Min 3) Wall Ball x 15 Min 4) Rest Min 5) Row x :45 Min 6) Rest Min 7) 20 DU + 6 Burpees Min 8) RestRound 1 = Total Bike Round 2 =… Read More »

17
Jul

CrossFit North Reston – CrossFit Metcon Metcon (Weight) Every 2:00 – 10 Rounds 3 Power Cleans (building) 10/8 PushupsRecord HEAVIEST weight cleaned for 3 You do not have to make jumps every round. Build as you see fit. The heavier you start, the less you jump. Rx+ 12/10 Pushups Accessory Work

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 »

↑ Top of Page