Archives for Daily WOD
6
Oct

CrossFit North Reston – CrossFit Metcon Metcon (Time) Teams of 2. One person works at a time. You may tag in and out with your partner as needed. For Time: 2 Rounds Row x 40 Calories (SEE MM FF adjustments) Push Jerk x 40 (115/75) 2 Rounds Front Squat x 40 (115/75) Toes-to-Bar x 40… Read More »

4
Oct

CrossFit North Reston – CrossFit Metcon Metcon (6 Rounds for time) Every 5:00 for 6 rounds (30:00) Alternating between: 1) 200 m Run (300m RX+) 12 x DB Thrusters 12 x Pullups 2) 200 m Run (300m RX+) 35 x Double Unders 20 x SitupsThe RX+ option for today is encouraged for most. If you… Read More »

3
Oct

CrossFit North Reston – CrossFit Weightlifting Back Squat (4 x 5) Build to the heaviest weight you have worked with over the last 6 weeks in regards to our volume back squat work. Complete 4 x 5 with a controlled decent, focusing on depth, stability, and control.Everyone has been working hard to progress over the… Read More »

2
Oct

CrossFit North Reston – CrossFit All 3 EMOMS will be completed in order with a 5 Minute rest at the end. You will repeat this cycle two times. Record number of Reps completed for both rounds of EACH exercise in each of the corresponding boxes. Metcon Metcon (AMRAP – Reps) EMOM 5 Row 12/10 Rx+… Read More »

1
Oct

CrossFit North Reston – CrossFit Metcon Metcon (3 Rounds for reps) 3 Rounds (Consisting of 2:00 of work, 2:00 transition/rest) Power Clean x 5 Bike x MAX Calories Front Squat x 5 Bar Facing Burpees x MAX Reps Push Jerk x 5 Pullups x MAX reps RX 135/95 RX+ 155/105More importantly then you going “RX”… Read More »

29
Sep

CrossFit North Reston – CrossFit Metcon Metcon (4 Rounds for reps) AMRAP 30 Teams of Two Buy In: 50 Cal Bike THEN: 400M Run and Power Cleans 115/75 400M Run and Jerks 115/75 400M Run and Toes to Bar 400M Run and Lateral BurpeesThis WOD will be done in teams of two. For example, One… Read More »

28
Sep

CrossFit North Reston – CrossFit Weightlifting Back Squat (3 x MAX) Build to your previous 10 rep weight then.. Every 3:00 for 9:00 Complete one max effort set**Refer to 9/19/17** Strive to beat your previous total. Meaning if last time you accumulated 30 total reps across the three working sets, today your goal is to… Read More »

26
Sep

CrossFit North Reston – CrossFit Metcon Metcon (3 Rounds for reps) 3 Rounds of EMOM 2 8 Bar Facing Burpees EMOM 2 10 Pull Ups EMOM 2 5 Front Squat 155/105 (From Floor)Two minutes rest between ROUNDS. One round consists of all of the EMOMs. Guidelines for Success: Burpees should be competed in

25
Sep

CrossFit North Reston – CrossFit Weightlifting Push Press (6,6,6,6) Every 2:00 for 4 Rounds @ 85% of heavy 6 Rep established on 9/22 or 9/18. Metcon Metcon (AMRAP – Reps) 5 Rounds 20/15 Cal Row 10 Deadlift 185/125 ME HSPUFive, 3:00 Minute Rounds with 1:00 of rest in between.

24
Sep

CrossFit North Reston – CrossFit Metcon Metcon (8 Rounds for weight) Every 3:00 for 8 Rounds 15/12 x Cal Row 5 x Snatch**REPEAT OF 9/5/2017** For those of you repeating this, and who have logged your results from last time, try to improve upon your previous numbers. A good place to start is simply completing… Read More »

↑ Top of Page