Archives for Daily WOD
9
May

CrossFit North Reston – CrossFit Weightlifting Push Press (4 x 5 ) Stay at roughly the same weight for all four sets. Keep this weight moderate and execute an exaggerated decent back to the front rack for each rep. Superset with 1:00 Farmers Carry (1.5/1) Metcon Metcon (Time) For Time: Buy in : 25/15 Cal… Read More »

8
May

CrossFit North Reston – CrossFit Metcon Metcon (Time) Murph Prep 6 Rounds 400m Run 10 Pushups 15 Air SquatsPost TOTAL time Rx+ (w/weight vest) 15 Pushups 20 Air Squats Weightlifting Hip Thrust (4 x 10) Focus on feeling your GLUTES work to extend your hips. Hold a pause in the top position for each rep.Post… Read More »

7
May

CrossFit North Reston – CrossFit Weightlifting Bench Press (5 x 5 ) Post HEAVIEST set Doesnt need to be the same exact weight for all sets but I am looking for everyone to accumulate 5 challenging sets of 5. Try to avoid failure if possible. Superset with: Bent Over Row x 8 Prowler x 32yd… Read More »

6
May

CrossFit North Reston – CrossFit Weightlifting Metcon (3 Rounds for weight) Every :30 Seconds – 5:00 Snatch x 1 2:00 Rest/Build Every :30 Seconds – 5:00 Snatch x 1 2:00 Rest/Build Every :30 Seconds – 5:00 Snatch x 1This is a repeat from 4/2/18. Below are the exact directions I posted. Please do not feel… Read More »

4
May

CrossFit North Reston – CrossFit Metcon Metcon (Time) Teams of 2 For Time: 800m Run (200m intervals) Into…. 10 Rounds (Relay Style 5/each) 15/12 Cal Row 10 Wall Balls 5 Handstand Pushups Into 800m (200m intervals)Post TOTAL Time Rx+ 20/15 Row 10 HSPU As a scale for HSPU you may sub either 10 push-ups OR… Read More »

3
May

CrossFit North Reston – CrossFit Metcon Metcon (10 Rounds for weight) Every 3:00 – 10 Rounds Alternating 25 Double Unders 6 Burpees OR 12/8 Bike INTO….. Squat Clean x 3-5 (Building)Score your WEIGHT used for EACH round (10) RX+ 10 Burpees 15/10 Bike Alternate every round switching between the Du/Burpee or the bike prior to… Read More »

2
May

CrossFit North Reston – CrossFit Gymnastics Pistol Squat/Single Leg Squat (4 x 6-8/Leg) Try to control tempo and work to stabilize the knee of the working leg. Make sure to post in the comments what variation you are working on (example. for box squats record height of box and number of mats used either under… Read More »

1
May

CrossFit North Reston – CrossFit Metcon Metcon (Distance) Murph Prep 4 Sets: 3:00 Run 2:00 WalkRecord TOTAL Distance for the RUN PORTIONS ONLY RX+ Weight Vest This is a progression from 4/13, we will just be adding an extra minute of running each round. Accessory Work Metcon (No Measure) 3 Sets(Each): Alternating Supersets A) Pushup… Read More »

30
Apr

CrossFit North Reston – CrossFit Weightlifting Deadlift (5 x 3 (Across)) Post Weight Used In between each working set of deadlift, complete 3 consecutive broad jumps. Record the distance of your best set in the notes section. Metcon Metcon (Calories) 4 Sets of…. Push Press x 5 (Across) immediately into…. Bike x 1:00 (Max Cals)Post… Read More »

29
Apr

CrossFit North Reston – CrossFit Weightlifting Back Squat (1 x 3, 4 x 3) Post Heavy Triple Following the heavy triple, drop to 85% and complete 4 sets of 3 reps. Try not to rest more the 1:00-1:30 between sets. Metcon Metcon (Time) Every 4:00 – 4 Rounds Row x 300/250m Thruster x 6 (95/65)… Read More »

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