Archives for Daily WOD
22
Sep

CrossFit North Reston – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 Bike 20/15 10 Push Ups 10 Toes To BarPartner WOD, one partner working on bike, while other completes T2B and PU. Swsp when bike is done and pick up where partner left off. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP… Read More »

21
Sep

CrossFit North Reston – CrossFit Weightlifting Push Press (4×6) Every 2:00 for 4 Rounds 6 Reps @80% of 18 September 2017 weight*If you were absent on 9/18, please use this time to establish a heavy 6 rep Push Press Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 25 Double Unders 5 Thrusters 115/75*More importantly… Read More »

20
Sep

CrossFit North Reston – CrossFit CONDITIONING Metcon (Weight) 4 Stations (8:00 Minutes Each, with 2 Minutes Rest/Transit) The following 4 EMOM will be done throughout the class. Record in each individual section. Prowler EMOM 8 One Push Every Minute for 16 Yards: 195/145 CONDITIONING Metcon (Calories) Row EMOM 8 One Minute of Row for Max… Read More »

19
Sep

CrossFit North Reston – CrossFit Weightlifting Deadlift (1 X 5) Build to a Heavy TnG 5-Rep.We will be using a 80% of your heaviest set in part B. This is a test to see the heaviest weight you are able to lift for 5 reps MAINTAINING the qualities of a proper deadlift. This is NOT… Read More »

17
Sep

CrossFit North Reston – CrossFit Weightlifting Push Press (1 X 6) Build to a heavy 6 Rep Max Weightlifting Metcon (Weight) Every 2:00 – 4 rounds (8:00) Push Press x 6 (@80% of Part A) Metcon Metcon (2 Rounds for time) Every 10:00 – 2 Rounds (20:00) 30 Cal Row 25 Wall Balls 20 T2B… Read More »

15
Sep

CrossFit North Reston – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) TEAMS OF 2 On a 35:00 Clock 12 Rounds (Relay Style) Power Snatch x 5 (95/65) Double Under x 30 immediately into…. AMRAP w/time remaining (Relay Style) Row x 15/12 Farmers Carry x 100m (1.5/1) Run x 100mNeed to GO HARD on the… Read More »

14
Sep

CrossFit North Reston – CrossFit Weightlifting Back Squat (1-3 x 10) Progress on previous week’s performances by weight or by reps Refer to : 9/8, 8/28, 8/23, 8/15Make sure to be as detailed as possible when recording sets/reps. Post your best set, and then place all other sets in Notes section. Metcon Metcon (Time) 3… Read More »

12
Sep

CrossFit North Reston – CrossFit Metcon Metcon (Calories) BUY IN: 2:00 Minute Max Cal Row 1 Minute Rest EMOM 10 E- 8 Deadlifts 155/105 O- 35 Double Unders 1 Minute Rest BUY OUT: 2 Minute Max Cal RowThis workout is a repeat. If you were able to complete all rounds Rx move up in weight.… Read More »

11
Sep

CrossFit North Reston – CrossFit Metcon Metcon (5 Rounds for weight) 5: Four Minute Rounds Row CAL 15/12 CleanIf the last time this workout was done the weights and reps were to light, increase the weight 10lbs OR increase the reps by two per round. We did this workout on 15AUG17. Squat Cleans will increase… Read More »

10
Sep

CrossFit North Reston – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 10 Hand Stand Push Up 10 Toes To Bar 10 Push Ups 400M RunRx+ Is 15 Reps per movement Metcon Metcon (No Measure) 3 Sets of 10 Dumb Bell Rows, Each Arm Side Plank :45/1:00 Per Side

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