Archives for Daily WOD
21
Dec

CrossFit North Reston – CrossFit Part A Metcon (No Measure) Rowing Technique Work Please review this video prior to class:https://www.youtube.com/watch?v=nGD0CTE1Ylk We will take 10 minutes to review the key concepts to quality pulling on the rower. From that point please work 4-5 x 1:00 row intervals (sub maximal) as you are building the deadlifts for… Read More »

20
Dec

CrossFit North Reston – CrossFit Weightlifting Front Squat (1 x 2) Establish a Heavy 2 Rep. Again, this is not a “MAX” meaning any means necessary to squat down and stand up. These should resemble a quality front squat. Tempo may change, but do not let positioning. There are no back down sets today so… Read More »

19
Dec

CrossFit North Reston – CrossFit Metcon Metcon (AMRAP – Reps) BENCHMARK TEST: Max UNBROKEN Wall BallsWe will review the standards of what consistutes a good rep vs a bad rep. From there, your goal is to attack ONE set for as many as you can do. You WILL see this again so make sure to… Read More »

18
Dec

CrossFit North Reston – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30 400m Run 20 Kettlebell Swings 15 Toes To Bar 10 Burpees REST :90Score will be ROUNDS + REPS With a 30:00 running clock, complete as many rounds as possible. Check the time at the completion of each round and remember to… Read More »

17
Dec

CrossFit North Reston – CrossFit Metcon Metcon (2 Rounds for reps) 3 Rounds ( 3 x Each Station/ Alternating ) 2:00 WORK / 2:00 REST Station 1: Bike x 12/8 Power Snatch x AMAP (time remaining) (95/65) Station 2: Row x 15/12 Overhead Squat x AMAP (time remaining) (95/65)*REFER TO 8/21/17 (slightly different, but gives… Read More »

15
Dec

CrossFit North Reston – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) TEAMS OF 2 AMRAP 30 30 x Calorie Bike 40 x Kettlebell Swings (1.5/1) 50 x Double Unders (Each partner must do 50) 50 x Wall Ball (20/14) 40 x Calorie Row 30 x Toes to BarOnly 1 person works at a time.

14
Dec

CrossFit North Reston – CrossFit Metcon Metcon (Weight) Every 3:00 – 5 Rounds 1 Round of DT (135/95) 12 x Deadlift 9 x Hang Power Clean 6 x Push JerkRX+ 155/105

13
Dec

CrossFit North Reston – CrossFit Metcon Metcon (Weight) 3 ROUNDS (2:00 Work / 1:00 Rest at each station) Station 1: Prowler x 32 yards (215/165) Farmers Walk x 1:00 (1.5/1)POST WEIGHT USED ON PROWLER RX+ Prowler 235/195 Select a prowler weight that you can complete in an average of :30 seconds each time. You must… Read More »

12
Dec

CrossFit North Reston – CrossFit Metcon Metcon (10 Rounds for weight) Every 3:00 – 10 Rounds Alternating each round : Row x 12/10 OR Bike x 10/6 (EASY PACE) into…. Squat Clean Practice Round 1: x 5 (115/75) Round 2: x 5 (115/75) Round 3: x 4 (135/95) Round 4: x 4 (135/95) Round 5:… Read More »

11
Dec

CrossFit North Reston – CrossFit Weightlifting Bench Press (3 x AMAP (85%)) For time purposes refer back to 11/30/2017 to see if you posted a heavy 6 rep. If so, please warmup to 85% of that weight and perform 4 sets trying to accumulate as many reps per set as possible. If you DONT have… Read More »

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