Archives for Daily WOD
3
Jan

CrossFit North Reston – CrossFit Metcon Metcon (Weight) EMOM 9 (x 3 Rounds) Minutes 1-3: Deadlift x 8 (185/125) Minutes 3-6: Row x 15/12 Minutes 6-9: RESTRECORD WEIGHT USED ON DEADLIFTS RX+ 225/155 We are continuing to push volume on the deadlifts. Please make sure you select an appropriate weight based off the total volume… Read More »

2
Jan

CrossFit North Reston – CrossFit Weightlifting DB Front Rack Lunge Walk (3 x 16-20 (8-10/leg)) Walking lunges should be smooth and consistent descending so your knee is close if not making contact to the ground with each rep. If possible, strive to go one step right into the next, instead of the half step in… Read More »

1
Jan

CrossFit North Reston – CrossFit Weightlifting Push Jerk (5,5,5,5) Build to a daily 5 Rep Max Push Jerk. Record your heaviest set. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 15/12 Cal Row 10 Clean and Jerks (135/95)Rx+: Men add 10lbs after each round, Ladies add 5LBs after each round.

29
Dec

CrossFit North Reston – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) TEAMS of 2 AMRAP 12 5 Power Snatches (95/65), 10 Calorie Bike 10 Power Snatches, 15 Calorie Bike 15 Power Snatches, 20 Calorie Bike 20…………25 ………… RX+ 115/75*You may switch in and out with your partner whenever you want. Only one person works… Read More »

28
Dec

CrossFit North Reston – CrossFit Accessory Work Metcon (No Measure) WARM-UP 2-3 Rounds: 8 KB RDLs 12 Kettlebell Swings 5 Broad JumpStress the hip hinge in all of these movements. Spend more time on one if needed. Metcon Metcon (AMRAP – Reps) 2:00 Work / 2:00 REST x 6 ROUNDS ALTERNATE: Prowler x 32 yard… Read More »

27
Dec

CrossFit North Reston – CrossFit Accessory Work Weighted Step-ups (3 x 8) If done properly there will be little to no weight needed here, the focus should be on depth and control. Try to break sets as little as possible here, striving to accumulate all 8 reps before switching to the other leg. **IN BETWEEN… Read More »

26
Dec

CrossFit North Reston – CrossFit Weightlifting Power Clean (1 x 1) For those who are comfortable with the power clean, use this time to build up to a heavy single. Let me remind you that you will be completing 25 reps using 75% of this for the metcon today, so please make this a “heavy… Read More »

25
Dec

CrossFit North Reston – CrossFit Weightlifting Back Squat (1 x 3 , 4 x 3 (80-85%)) RECORD HEAVY TRIPLE Build to a heavy 3 rep. Then drop to 80-85% (depending on how “MAX” the heavy 3 was), and perform 4 sets of 3. These back down sets will not be on the clock, take a… Read More »

23
Dec

CrossFit North Reston – CrossFit Metcon Metcon (Time) 12 Days of Christmas 1= Deadlift (275/185) 2= HSPU 3= Ring Dips 4= Pull Ups 5= Push Ups 6= Box Jumps (24/20) 7= Wall Balls (20/14) 8= KB Swings (55/35) 9= Sit Ups 10= Air Squats 11= Weighted Lunges (25/15) 12=BurpeesThis workout is to be completed just… Read More »

22
Dec

CrossFit North Reston – CrossFit Metcon Metcon (2 Rounds for reps) 4:00 WORK / 2:00 REST Alternating Stations Station1: Buy in: Bike x 15/10 AMRAP (in time remaining) Shoulder to Overhead x 6 (115/75) Pullups x10 Station 2: Buy in: Prowler x 32 yards (215/165) AMRAP (in time Remaining) Situps x 15 Wall Ball x… Read More »

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