Archives for Daily WOD
21
Sep

CrossFit North Reston – CrossFit Metcon Metcon (3 Rounds for reps) Teams of 2 (Relay Style) AMRAP 10 Prowler x 16yd (235/195) Pushup x 12/8 2:00 Rest AMRAP 10 Row x 12/10 DB Snatch x 8 (5/Arm)(50/35) 2:00 Rest AMRAP 10 Bike x 12/8 Double Under x 25 ****EACH amrap must begin with a TEAM… Read More »

20
Sep

CrossFit North Reston – CrossFit Metcon Metcon (5 Rounds for reps) 4:00 work/2:00 Rest x 5 Bike x 15/12 Lateral Bar Burpees x 12 Max Clean and Jerk (time remaining) Round 1: 95/65 Round 2: 115/75 Round 3: 135/85 Round 4: 145/95 Round 5: 155/105Post TOTAL reps of clean and jerk for EACH Round RX+… Read More »

19
Sep

CrossFit North Reston – CrossFit Weightlifting Hang Power Snatch (4 x 6 ) Record weight Try to stick around the same weight for all 4 sets. Dont rush through each set. Focus on keeping the lats tight and bar close. This is some great accessory work for the upper back along with working on bar… Read More »

18
Sep

CrossFit North Reston – CrossFit Weightlifting Deadlift (5 x 5 (Building)) Record Top Set Superset: Side Plank x 1:00/side Metcon Metcon (2 Rounds for reps) 4 Rounds: 1:00 Bike 1:00 Wall Balls 1:00 Farmers Carry (53/35) (Rest 2:00 Minutes)Record the SUM for each movement. Round 1 = Total Bike Round 2 = Total WB **Only… Read More »

17
Sep

CrossFit North Reston – CrossFit Weightlifting Push Jerk (1 x 5) Build to a 5 Rep Metcon (Time) 5 Rounds 25 Double Unders 5 Push Jerks (80%) immediately into…. 5 Rounds 25 Double Unders 12/8 PushupsPost TOTAL time Do NOT get sloppy on push-ups. Maintain a rigid midsection and full depth. RX+ Deficit Push-ups (parallel… Read More »

16
Sep

CrossFit North Reston – CrossFit Weightlifting Metcon (Weight) Complex Power Clean + 3 Front Squat Or Squat Clean + 2 Front SquatWork up to the heaviest weight possible Metcon Metcon (Weight) 2 Rounds: Emom 3 15/12 Cal Row Emom 3 1 Round Complex @80% part A Emom 3 Toes To Bar x 10Post weight used… Read More »

14
Sep

CrossFit North Reston – CrossFit Metcon Metcon (2 Rounds for reps) Teams of 2: AMRAP 10 2 Hang Power Clean (155/105) 2 HSPU 4 Hang Power Clean 4 HSPU 6 6….. 5 Minutes Rest AMRAP 10 2 OHS (95/65) 2 Pullups 4 OHS 4 Pullups 6 6…..Record TOTAL reps for EACH AMRAP (If you are… Read More »

13
Sep

CrossFit North Reston – CrossFit Weightlifting Back Squat (1 x 2, 4 x 2 (80%)) Record heavy 2-Rep Metcon Metcon (Time) For time: 8 Rounds 8 Cal Row 8 Box Jumps (24/20) 8 Burpees 8 DB Snatch (50/35) (4/arm)Post total time This workout is ALL about TRANSITIONS. What I mean by this is essentially you… Read More »

12
Sep

CrossFit North Reston – CrossFit Weightlifting Push Jerk (1 x 6) Work up to a 6-Rep Metcon Metcon (2 Rounds for reps) AMRAP 8 10 Toes To Bar 10 DB Walking Lunges (50/35) 4:00 Rest AMRAP 8 8 Push Jerk (70% part A) 35 Double UndersRecord TOTAL reps for EACH AMRAP *Hold a SINGLE DB… Read More »

11
Sep

CrossFit North Reston – CrossFit Weightlifting Deadlift (5 x 3 (Building)) Record heaviest set Metcon Metcon (Time) For Time: 4 Rounds Power Clean x 8 (135/95) Lateral Burpee x 10 Box Jump x 12 Wall Ball x 15Post Total Time RX+ 155/105

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