Archives for Daily WOD
2
Jun

CrossFit North Reston – CrossFit Walsh (Time) 4 rounds for time of: 22 Burpee pull-ups 22 Back squat, 185# Run 200 meters with a 45# plate overheadIn honor of U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, died on April 22, 2012To learn more about Walsh click hereThis can be performed either… Read More »

1
Jun

CrossFit North Reston – CrossFit STRENGTH Push Jerk (Heavy Single) CONDITIONING Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click hereRX: As… Read More »

31
May

CrossFit North Reston – CrossFit STRENGTH Back Squat (7-7-7, moderately heavy, across) CONDITIONING Metcon (Time) 5-10-15-10-5 Cleans, 135/95 30-40-50-40-30 Double Unders For time. Perform as a couplet – 5 cleans, 30 double unders, 10 cleans, 40 double unders, 15 cleans, etc.NOTE – Cleans are from the ground and caught in a full squat. RX: As… Read More »

28
May

CrossFit North Reston – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

26
May

CrossFit North Reston – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restIn this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises.… Read More »

25
May

CrossFit North Reston – CrossFit STRENGTH In between sets of HPCs, work on either: • sets of HEAVY goblet squats • sets of moderate and technically sound OHS Hang Power Clean (5RM) CONDITIONING Metcon (Time) From CrossFit.com – October 7, 2015 https://www.crossfit.com/workout/2015/10/07#/comments 30 Deadlifts, 185/125 30 Cal Row 30 OHS, 95/65 For time.There is a… Read More »

24
May

CrossFit North Reston – CrossFit STRENGTH Accumulate 50 very challenging* ring rows and 50 Russian Step-ups** (non-alternating; try for 50 total each leg), partitioning the movements and reps however you would like. *This means = not your usual setting. Make it more difficult than you would in a metcon. For athletes who have RX pullups,… Read More »

23
May

CrossFit North Reston – CrossFit STRENGTH In between each working set of RDLs, perform a ME Handstand Hold. Post your longest time to the whiteboard. Romanian Dead Lift (5×5) http://www.catalystathletics.com/exercise/101/Romanian-Deadlift/ CONDITIONING Metcon (Time) From CrossFit.com – May 11, 2017 https://www.crossfit.com/workout/2017/05/11#/comments 2017 Regional Event 2 21-15-9 reps for time of: Dumbbell snatches Ring dips Men use… Read More »

22
May

CrossFit North Reston – CrossFit STRENGTH Superset the following two movements for a total of 5 working sets: DB Split Squat (rear foot elevated, dumbbells held suitcase-style), AHAP, 8L/8R Dragon Flag*, 8 reps *The Dragon Flag or Dragonfly is an incredibly difficult gymnastics exercise. As with all movements, there is a progression to acquiring the… Read More »

21
May

CrossFit North Reston – CrossFit STRENGTH Squat Clean Thruster (Heavy Single) CONDITIONING Metcon (Time) From CrossFit.com – October 21, 2015 https://www.crossfit.com/workout/2015/10/21#/comments 3 rounds for time of: Row 500 meters 21 Burpees 12 Thrusters, 95/65RX: As written. INTERMEDIATE: 75/55 SCALED: 65/45 or further as needed

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