Archives for Daily WOD
29
Jun

CrossFit North Reston – CrossFit Metcon Metcon (4 Rounds for reps) AMRAP 30 Teams of Two Buy In: 50 Cal Bike THEN: 400m Run and Power Cleans 115/75 400m Run and Jerks 115/75 400m Run and Toes to Bar 400m Run and Lateral BurpeesThis WOD will be done in teams of two. For example, One… Read More »

28
Jun

CrossFit North Reston – CrossFit Metcon ()

27
Jun

CrossFit North Reston – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 Row x 250/200m Hang Squat Snatch x 10 (95/65)Record ROUNDS + REPS Rx+ 115/75 If class sizes are big we will pull out bikes and you can sub a 12/8 cal row instead of waiting for a rower. ***Bulild to something… Read More »

26
Jun

CrossFit North Reston – CrossFit Weightlifting Deadlift (1 x 6) Build to a 6-Rep TnG Metcon (Weight) Every 2:00 – 5 Rounds Deadlift x 6 (80%) Double Unders x 30 Bar Facing Burpees x 6Record WEIGHT used This is a REPEAT from 2/7/18 and 4/11/18. Look back and improve if possible by increasing your DL… Read More »

22
Jun

CrossFit North Reston – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 (Relay Style) AMRAP 20 Row x 15/12 Calories Deadlift x 6 (155/105) Bar Facing Burpee x 6 RX+ 185/125This is a REPEAT from 10/4/17. Record Rounds+Reps Scaling should allow each team member to accomplish a full round in about 2:00… Read More »

20
Jun

CrossFit North Reston – CrossFit Metcon Metcon (2 Rounds for reps) 4 Rounds 1:00 Max Power Cleans (115/75) Into 1:00 Max Pushups 2:00 Rest“Round 1” = Total Power Cleans “Round 2” = Total Push-ups RX+ 135/95 Metcon (AMRAP – Rounds and Reps) AMRAP 15 12 Alt DB Snatch 10 Burpees 8/6 Cal BikeRecord Rounds+Reps

18
Jun

CrossFit North Reston – CrossFit Weightlifting Push Jerk (1 x 5) Find a daily 5-Rep. Really focus on hitting that re-dip position every rep. Metcon Metcon (Time) Buy In: 750/600m Row Into…. 5 Rounds 10 Pullups 7 Kettlebell Swings (1.5/1) 5 Push Jerk @80%Post TOTAL time RX+ 1000/750m Buy in 10 C2B

15
Jun

CrossFit North Reston – CrossFit Metcon Metcon (Time) FOR TIME: TEAMS of 2 Buy in: 50 Cal Bike Sh-2-Oh 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 (135/95) ** In between each set- T2B x 14** Buy Out: 50 Cal RowRecord TOTAL Time RX+… Read More »

14
Jun

CrossFit North Reston – CrossFit Weightlifting Back Squat (1 x 6, 3 x 6) Post HEAVY 6-Rep Drop down sets @ 80% Metcon (AMRAP – Reps) AMRAP 12 2 DB Snatches (50/35) 2 DB Walking Lunges 4 DB Snatches 4 DB Walking Lunges 6 6…….Post TOTAL reps

13
Jun

CrossFit North Reston – CrossFit Weightlifting Bench Press (3-4 x 3 (Building)) Post HEAVIEST 3-rep Superset: 32 yard Prowler Push (This needs to be heavier then what you normally push, see if you can get it under :30 seconds, but not mandatory). Metcon Metcon (4 Rounds for time) Every 4:00 – 4 Rounds 20/15 Cal… Read More »

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