Archives for Daily WOD
14
Jun

CrossFit North Reston – CrossFit STRENGTH Power snatches should be ascending singles. Weights can be kept moderate for less experienced athletes, while more technically proficient athletes may work as heavy as they can control. Athletes who struggle with pulling barbells off the ground are encouraged to work off an elevated platform for this portion of… Read More »

13
Jun

CrossFit North Reston – CrossFit STRENGTH GIANT SET 3 Rounds for Quality of: 16 Pistols (8L/8R) 16 DB Bicep Curls* (8L/8R) 8 Strict Toes to Bar or Knees to Elbows *https://www.crossfitinvictus.com/blog/curls-for-the-girls-or-guys/ Scaling Options – Pistols –> Pistols on top of a box –> Russian Step-ups –> Bulgarian Split Squat/Lunges Strict TTB/KTE –> Hanging Leg Raise/Knee… Read More »

12
Jun

CrossFit North Reston – CrossFit STRENGTH Deadlift (20 minutes to work up to a heavy x5 for the day ) CONDITIONING Metcon (AMRAP – Reps) From CrossFit.com – June 10, 2017 https://www.crossfit.com/workout/2017/06/10#/comments 5 rounds for reps of: 1 minute of box jumps, 24″/20″ 1 minute of wall-ball shots, 20/14 to a 10’/9′ target 1 minute… Read More »

11
Jun

CrossFit North Reston – CrossFit Metcon (Time) Today, we will be doing a version of this workout: 2017 Regional Event #1 For time, wearing a weight vest: 1,200-m run Then, 12 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 squats *At Regionals, there was a 25-minute time cap, and athletes wore a 20/14lb… Read More »

9
Jun

CrossFit North Reston – CrossFit STRENGTH Clean and Jerk (1-1-1, heavy but not maximal) This is a full squat clean, plus either a push jerk or split jerk. CONDITIONING “Grace” is typically performed as a ‘ground to overhead anyhow’ – a squat clean is not required. RX: “Double Grace” (Time) For time: 135lb/95lb clean and… Read More »

8
Jun

CrossFit North Reston – CrossFit STRENGTH Accumulate 25 strict pull-ups and 25 strict handstand push-ups. Pull-up Scaling Options: 15 Pull-up negatives 25 Strict banded pull-ups 25 More-challenging-than-usual ring rows HSPU Scaling Options (full ROM with any option is the goal): 15 HSPU negatives 25 Strict banded HSPU 25 Pike push-ups 15 Wall walks CONDITIONING Metcon… Read More »

7
Jun

CrossFit North Reston – CrossFit STRENGTH Bulgarian Split Squat (6 x 6L/6R) http://www.catalystathletics.com/exercise/173/Bulgarian-Split-Squat/ Description from Catalyst Athletics: Execution The Bulgarian split squat is simply a 1-legged squat with the rear foot elevated on a bench, box or similar. Adjust the distance of your front foot from the bench as needed to make sure the front… Read More »

6
Jun

CrossFit North Reston – CrossFit STRENGTH From CrossFit.com – May 23, 2017 https://www.crossfit.com/workout/2017/05/23#/comments Hang Clean (3-3-3) This is a hang *squat* clean. Front Squat (3-3-3) Split Jerk (3-3-3)

5
Jun

CrossFit North Reston – CrossFit STRENGTH GIANT SET 4 Rounds for Quality of the following 3 movements – Ring Dips: 10 reps (–>matador dips–>box dips–>push-ups) Double Unders: choose a set that you find challenging; 20, 30, 50, etc., and try to repeat the set each round without breaking/missing (or work on getting first DU) Farmer’s… Read More »

4
Jun

CrossFit North Reston – CrossFit STRENGTH Deadlift (Work on heavy sets of 3, focusing on virtuosity) CONDITIONING Metcon (AMRAP – Rounds and Reps) From CrossFit.com – September 13, 2015 https://www.crossfit.com/workout/2015/09/13#/comments Complete as many reps as possible in 10 minutes of: 5 thrusters 5 chest-to-bar pull-ups 10 thrusters 10 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups… Read More »

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