Archives for Daily WOD
1
Nov

CrossFit North Reston – CrossFit Weightlifting Power Clean (1 x 1) Work up to a heavy single Make sure to maintain quality, don’t let feet get too wide when you receive the bar. This is only meant to figure out %’s for the metcon. Metcon Metcon (Time) 5 Rounds For Time: 12 Toes to Bar… Read More »

31
Oct

CrossFit North Reston – CrossFit Weightlifting Strict Press (4 x 5 ) Record Top set Superset w/ 10 DB rows/arm Metcon Metcon (3 Rounds for reps) 3 Rounds 1:00 Max Bike 1:00 Rest 1:00 Max Row 1:00 Rest 1:00 Max DB Snatch (50/35) 1:00 RestRecord TOTALS for each mvmt. Round 1 = Total bike cals… Read More »

30
Oct

CrossFit North Reston – CrossFit Weightlifting Deadlift (4 x 3 (Across)) Work up to a moderate-heavy weight and complete all 4 sets. Keep rest 1:30-2:00 in between working sets. Metcon Metcon (AMRAP – Rounds and Reps) 2 Rounds: Minute 0-6 Every 2:00 – 3 Rounds Prowler x 32 yards (215/165) Minute 6-12 AMRAP 6 Cindy… Read More »

29
Oct

CrossFit North Reston – CrossFit Weightlifting Metcon (Weight) 4 Sets NFT 8-10 Hang Power Clean + Push Press (Building) **GO UNBROKENPost Top Set This is going to really work the upper back, shoulders, and grip (sorry for those who arent comfortable with the hook grip yet). Strive to hit 10 every set, but atleast make… Read More »

28
Oct

CrossFit North Reston – CrossFit Weightlifting Back Squat (1 x 3) Establish a daily 3-Rep Back Squat (2 x 3, 1 x ME (80%)) Post MAX set Metcon Metcon (5 Rounds for weight) Every 3:00 – 5 Rounds Bike x 10/8 Squat Clean x 3 (Building)Post Weight Used for each round Rx+ Bike 12/10 Dont… Read More »

26
Oct

CrossFit North Reston – CrossFit Metcon Metcon (Time) For Time Teams of 2 50/40 Cal Row 50 HSPU 50 Deadlifts (155/105) 50 T2B 50 Box Jump Overs 50 Pullups 50 Deadlifts (155/105) 50 Pushups 50/40 Cal RowPost TOTAL Time RX+ 65 reps of everything. 185/125 Deadlift HSPU for both beginning and end of workout.

25
Oct

CrossFit North Reston – CrossFit Metcon Metcon (2 Rounds for time) Every 3:00 – 5 Rounds 8 DB Power Cleans (50/35) 16 Wall Balls 24 Double Unders 3:00 Rest Every 3:00 – 5 Rounds 12/10 Cal Row 8 Burpees 8 Alt DB Snatches (50/35)Post SLOWEST round for each 15:00 Block RX+ 10 PC 20 WB… Read More »

24
Oct

CrossFit North Reston – CrossFit Weightlifting Bench Press (1 x 5) Establish a 5-Rep Metcon (Calories) 5 Rounds NFT 5 Bench Press (80%) 8 BB Bent Over Row :30 Max Cal Bike 2:00 RestRecord TOTAL Bike cals (This is what the monitor says at the :30 second mark…..not what it says after the pedals stop… Read More »

23
Oct

CrossFit North Reston – CrossFit Weightlifting Deadlift (1 x 5 , 4 x 5(80%)) Record your heavy 5-Rep Followed by backdown sets Superset w/ HSPU Practice Try to accumulate 4 sets of 5-10 quality reps (strict/deficit if possible). This can be broken up as needed. Metcon Metcon (Time) For Time 2 Rounds 500m Row 25… Read More »

22
Oct

CrossFit North Reston – CrossFit Metcon (Weight) Every 2:30 – 10 Rounds Alternating: Toes To Bar x 8 Or Lateral Burpees x 6 Into…. 1 Hang Squat Clean 2 Front Squats (Building)Record HEAVIEST weight lifted **Post your jumps in the notes section Please make sure to stand your weight all the way up each time.… Read More »

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