Archives for Daily WOD
16
Nov

CrossFit North Reston – CrossFit Metcon

15
Nov

CrossFit North Reston – CrossFit Metcon Metcon (3 Rounds for weight) Every 2:00 – 5 Rounds 30 Double Unders 3 Thrusters Into… Every 2:00 – 5 Rounds 6 Chest to Bar 3 Thrusters Into…. Every 2:00 – 5 Rounds 8 Lateral Burpees 3 ThrustersScore is weight used on thrusters for EACH block Rx+ 4 Muscle… Read More »

14
Nov

CrossFit North Reston – CrossFit Metcon Metcon (Weight) Every 5:00 – 5 Rounds Prowler x 32 yards (215/165) Hip Thrust x 10 (building) Dips x 5-10 Strict Pullups x 5-10Record heaviest weight used for hip thrust. Rx+

13
Nov

CrossFit North Reston – CrossFit Weightlifting Back Squat (1 x 6) Build to a 6-Rep Back Squat (1 x ME (80%)) Post max set. Take a little rest, drop it down to 80% and set a new rep record! Metcon Metcon (AMRAP – Reps) EMOM 16 Min 1) Bike 12/10 Min 2) Wall Ball 15… Read More »

9
Nov

CrossFit North Reston – CrossFit Metcon Metcon (Time) For Time: Teams of 2 (only one works at a time) 3 Rounds 30/20 Bike 70 Double Unders 20 Deadlifts (185/125) Into… 3 Rounds Row 30/20 Toes To Bar 30 Box Jump 20 (24/20)Post TOTAL time All reps are shared, you may split them however you like.… Read More »

7
Nov

CrossFit North Reston – CrossFit Metcon Metcon (3 Rounds for reps) AMRAP 5 Buy in: Row 20/15 Into 9 Power Snatches (75/55) 3 Burpee Box Jump Overs Rest 5:00 AMRAP 5 Buy in: Double Under 100 Into 6 Power Snatch (95/65) 6 Burpee Box Jump Over Rest 5:00 AMRAP 5 Buy in: Bike 15/10 Into… Read More »

6
Nov

CrossFit North Reston – CrossFit Weightlifting Front Squat (1 x 8) Work up to a daily 8-rep. This is just as much about yor ability to stay rigid through your midsection and upper back as it is your leg strength. Metcon Metcon (Time) 5 Rounds 8 Front Squats (115/75) 10 Toes To Bar 8 BurpeesPost… Read More »

5
Nov

CrossFit North Reston – CrossFit Metcon Metcon (Time) Every 6:00 – 5 Rounds Row x 15/12 Bike x 12/9 Power Clean and Jerk x 10 (115/75)Post Slowest Round time RX+ Row 20/15 Bike 15/12 C+J 135/95 Looking for this to be about 4 minutes of submaximal work followed by 2ish minutes rest. First couple rounds… Read More »

4
Nov

CrossFit North Reston – CrossFit Weightlifting Back Squat (1 x 5) Work up to a Daily 5-Rep Metcon Metcon (Weight) Every 4:00 – 5 Rounds Back Squat x 5 (80%) DB Row x 10/Arm Double Under x 35Post weight used in your back squat and db weight in the notes. RX+ 50 DU Lots of… Read More »

2
Nov

CrossFit North Reston – CrossFit Metcon Metcon (Time) Teams of 2 For Time 6 Rounds (3/each-relay style) 30 Wall Balls (20/14) 20/15 Cal Row 10/5 HSPUPost total time This will breakdown to about 3-4 minutes of work and 3-4 minutes rest (when your partner is working). RX+ 25/20 Row 25′ handstand walk

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