Archives for Daily WOD
17
Jul

CrossFit North Reston – CrossFit STRENGTH In between working sets, practice the proper mechanics for a push jerk in preparation for the conditioning piece. Front Squat (7×2, ascending) CONDITIONING Metcon (Time) From CrossFit.com – July 12, 2013 https://www.crossfit.com/workout/2013/07/12#/comments 155 pound Squat Clean and Jerk, 30 reps The barbell goes from ground to overhead, passing through… Read More »

16
Jul

CrossFit North Reston – CrossFit STRENGTH Snatch (Heavy singles) Today is for working on heavy singles of a full snatch. The limitation on weight is what you can control from the top down – there is no dumping from the top. Once you reach a challenging weight, rest several minutes and repeat (ideally 3-5 times),… Read More »

14
Jul

CrossFit North Reston – CrossFit “Sham” (Time) 7 rounds for time of: 11 body-weight deadlifts 100-meter sprint Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq,… Read More »

13
Jul

CrossFit North Reston – CrossFit STRENGTH Compare to May 8, 2017. Overhead Squat (5×3 TEMPO OHS) These are TEMPO overhead squats. This is challenging, so weights will not end up being particularly heavy. To prevent a “3 count” from becoming only one second in practice, try saying, “one chimpanzee two chimpanzee three chimpanzee,” either in… Read More »

12
Jul

CrossFit North Reston – CrossFit STRENGTH Shoulder Press (1RM) CONDITIONING Compare to July 26, 2016. Strict Press & Pull-up (Time) 5 RFT 1 Shoulder Press@90% of above 1 Strict Pull-up 1 Shoulder Press 3 Strict Pull-ups 1 Shoulder Press 5 Strict Pull-upsRX: As written. INTERMEDIATE: Strict banded pull-ups. Try to go down a band from… Read More »

11
Jul

CrossFit North Reston – CrossFit STRENGTH Superset the following two movements for a total of 4 working sets. DB Pullovers http://ericcressey.com/strength-training-programs-coaching-the-dumbbell-pullover Push-ups Choose a challenging option and rep scheme for your current skill set. Options: Parallette, ring, plyo, deficit, weighted, perfect plank, banded, elevated Reps: Minimum 8 reps per set; maximum 25 per set CONDITIONING… Read More »

9
Jul

CrossFit North Reston – CrossFit STRENGTH 1 1/4 Back Squat (3-3-3-3-3) Catalyst Athletics – http://www.catalystathletics.com/exercise/168/1-14-Squat/ BarBend – https://barbend.com/one-and-quarter-squat-training/ Points of performance from BarBend: 1. Load the barbell with a moderate load, as this exercise should be done with the intent of positional strength and/or speed. 2. Once un-racked, descend into a full depth squat. 3.… Read More »

7
Jul

CrossFit North Reston – CrossFit “The Chief” (AMRAP – Rounds and Reps) Max rounds in 3 minutes of: 3 Power cleans, 135/95 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Note rounds completed for each of the 5 cycles. Score is overall rounds + reps.Lindsey Smith – 7 rounds… Read More »

6
Jul

CrossFit North Reston – CrossFit STRENGTH Superset the following two movements for seven working sets. Bent Over Row (7×5, ascending) http://www.catalystathletics.com/exercise/171/Bent-Row/ How to execute from Catalyst Athletics: “Hold the bar with a clean-width grip, arch your back tightly, unlock your knees, and hinge at your hips to bend forward until your trunk is nearing horizontal.… Read More »

5
Jul

CrossFit North Reston – CrossFit STRENGTH Athletes have 15 minutes to work up to a heavy but repeatable deadlift weight to use in the EMOM below. Deadlift (Heavy single x 20) Every 30 seconds for 10 minutes, perform one heavy deadlift, exhibiting control both on the way up as well as on the way down.… Read More »

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