Archives for Daily WOD
4
Oct

CrossFit North Reston – CrossFit Metcon Metcon (AMRAP – Reps) 4 Sets A1) Strict Pullups x AMAP A2) KB RDL (2/1.5) x 15Record TOTAL pullups Metcon (3 Rounds for reps) 4 Rounds 1:00 Max Wall Balls 1:00 Max Pushups 1:00 Max Bike (Calories) 1:00 RestRound 1 = total wb Round 2 = total push-ups Round… Read More »

3
Oct

CrossFit North Reston – CrossFit Weightlifting Back Squat (1 x 3, 3 x 3 (80%)) Record Heavy Triple Metcon Metcon (Time) 8 Rounds 7 Thrusters (95/65) Alt: 35 Double Unders/8 Lateral BurpeesPost TOTAL time Rounds 1,3,5,7 complete 35 double Unders. Rounds 2,4,6,8 complete 8 lateral burpees RX+ 115/75

2
Oct

CrossFit North Reston – CrossFit Metcon Metcon (3 Rounds for reps) AMRAP 4 3 Rounds DT @ 95/65 Max Cal Row (time remaining) 4:00 Rest AMRAP 4 2 Rounds DT @ 135/85 Max Cal Row (time remaining) 4:00 Rest AMRAP 4 1 Round DT @155/105 Max Cal Row (time remaining)Post TOTAL REPS (DT reps+Row) for… Read More »

1
Oct

CrossFit North Reston – CrossFit Metcon Metcon (4 Rounds for time) Every 5:00 – 4 Rounds 20 Wall Balls 16 Alt DB Snatch (50/35) 10 Toes to BarPost Time for EACH round I know your legs are tired but dont freak out over wall balls, they are spaced out enough so you should be fine… Read More »

30
Sep

CrossFit North Reston – CrossFit Weightlifting Front Squat (1 x 6) Establish a heavy 6-Rep Metcon Metcon (Time) For Time 40/30 Cal Bike 30 Pull-ups 30 Front Squats (135/95) 30 Lateral BurpeesPost TOTAL time Chip away at this one. Manageable sets with short breaks are the key to this one. Be smart on pullups and… Read More »

27
Sep

CrossFit North Reston – CrossFit Weightlifting Front Squat (1 x 3) Establish a Heavy 3-Rep Metcon Metcon (Time) For Time: Buy in: 50 Situps 10-1 DB Front Squat (see comments) Burpee Buy out: 50 SitupsPost TOTAL time Following the buy in, 10 squats, 10 burpees, 9 squats, 9 burpees, 8, 8….. Followed by the buy… Read More »

26
Sep

CrossFit North Reston – CrossFit Weightlifting Power Clean (5 x 3 (Building)) Record top weight for PC triples Listen up! For each round Power Clean x 3 Into… HSPU x ME Into… Bike x 20/15 (hard but repeatable effort) **3:00 rest and start next round** Don’t freak out if bikes are full when you need… Read More »

25
Sep

CrossFit North Reston – CrossFit Weightlifting Bench Press (4 x 5 (Building)) Record heaviest set **Superset with: 10 Pull Aparts 32 yard Prowler (215/165) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 30 Double Unders 15 Wall Balls (20/14) 30 Double Unders 15 Toes to BarPost Rounds+Reps

24
Sep

CrossFit North Reston – CrossFit Weightlifting Deadlift (1 x 10) Work up to TNG 10-rep Keep these a smooth tempo, don’t slam the bar off the floor. Controlled touches keeping tension. Metcon (Weight) 2 Rounds EMOM 6 Row x 12/10 Into… EMOM 6 Min 1: Deadlift x 10 (80%) Min 2: Box Jump Over x… Read More »

23
Sep

CrossFit North Reston – CrossFit Metcon (Weight) 5 Sets (Building) 1 Power Snatch + 3 OHS OR 1 Sq. Snatch + 2 OHSPost Heaviest Set Weightlifting Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Hang Squat Snatch (75/55) 8 Lateral BurpeesPost Rounds + Reps

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