Archives for Daily WOD
6
Aug

CrossFit North Reston – CrossFit Warm-up Metcon (No Measure) Every 4 Minutes: 4 Rounds 18/15 CAL Row 8 Tempo Front Squats 10 Tempo Ring Rows Metcon Weightlifting Back Squat (4×6 ) Build to a heavy 6 rep Back Squat, then perform 4X6 @ 80% of the heavy 6 rep.

4
Aug

CrossFit North Reston – CrossFit Metcon Metcon (2 Rounds for reps) EMOM 30: Alternating 3 Minute Rounds of: 200M Run Max Effort HSPU 50 Double Unders Max Effort Burpee Box Jumps0:00-3:00 – 200M Run/ HSPU ME 3:00-6:00- 50 Double Unders/ Burpee Box Jumps ME 6:00-9:00- 200M Run/HSPU…… Record Round One as number of HSPU completed… Read More »

2
Aug

CrossFit North Reston – CrossFit Weightlifting Weightlifting Clean (1,1,1,1) 20 Reps @60-80% of one rep max. We are looking for good clean movement, and no misses. Record your heaviest lift for the 20 singles. Metcon Metcon (5 Rounds for reps) EMOM 20 Minute 1: Calorie Row 12/10 Minute 2: Toes To Bar 10 Minute 3:… Read More »

1
Aug

CrossFit North Reston – CrossFit STRENGTH Shoulder Press (6,6,6,6,6) Build to a daily 6 rep, record your highest weight. Metcon EMOM 10 EMOM is 3 Press at 6 Rep Weight reached in Part A. Try to stay in strict press through out the EMOM. If needed you may Push Press, be sure to get three… Read More »

30
Jul

CrossFit North Reston – CrossFit STRENGTH Athletes will work up to a very heavy front squat double for the day. The goal is to finish with a very challenging weight that can be performed for two reps with technical proficiency. Front Squat (Very heavy double for the day) CONDITIONING Compare to July 27, 2016. Thruster/Run… Read More »

25
Jul

CrossFit North Reston – CrossFit STRENGTH CONDITIONING Metcon (Time) From CrossFit.com – June 25, 2013 https://www.crossfit.com/workout/2013/06/25#/comments Five rounds for time of: 5 Deadlifts, 275/185 25 Sit-upsRX: As written. INTERMEDIATE: 225/155 SCALED: Rounds can be scaled down if necessary. 185/125, 155/105, or further as needed.

24
Jul

CrossFit North Reston – CrossFit Bulger (Time) 10 Rounds for time of: 150m Run 7 Chest-To-Bar Pull-ups 7 Front Squats, 135# 7 Handstand Push-upsIn honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009To learn more about Bulger click hereNOTE – No racks. RX: As written. Front squats@135/95. HSPU with… Read More »

21
Jul

CrossFit North Reston – CrossFit STRENGTH Hang Power Clean (1-1-1-1-1) Hang Power Snatch (1-1-1-1-1) Push Jerk (1-1-1-1-1) CONDITIONING 50 Cal Assault Bike for Time (Time)

19
Jul

CrossFit North Reston – CrossFit Accessory Work REST at least 2-3 minutes between efforts. RX: Max height box jump INTERMEDIATE: 5×3 Box jumps (as high as possible – challenge yourself!) SCALED: Try to practice jumping at whatever height you need to feel comfortable. Focus on form and increasing your confidence. CONDITIONING Compare to October 19,… Read More »

18
Jul

CrossFit North Reston – CrossFit STRENGTH GIANT SET 5 Rounds for Quality 50′ Bear Crawl Stationary Lateral Lunges*, 10L/10R Cross Chops**, 10L/10R *https://m.youtube.com/watch?v=eLMvG7nCcso **http://www.catalystathletics.com/exercise/158/Cross-Chop/ (KB, DB, or med ball can be used) CONDITIONING Metcon (AMRAP – Rounds and Reps) From CrossFit.com – August 22, 2015 https://www.crossfit.com/workout/2015/08/22#/comments Complete as many rounds as possible in 10 minutes… Read More »

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