Archives for Daily WOD
27
Apr

CrossFit North Reston – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 Teams of 2 14 Wall Balls 12 Bar Facing Burpees 10 Power Cleans (135/95) 50 Double Unders **Partners will switch between 400m runs**Post Rounds + Reps RX+ 155/105 There will always be somebody running while the other is completing the AMRAP.… Read More »

26
Apr

CrossFit North Reston – CrossFit Weightlifting Strict Press (4 x 6 ) Post HEAVIEST set. Should be around the same weight for all 4 sets. If needed in later sets, use a push press in order to complete our set of 6. But please make sure to only post the heaviest weight that you complete… Read More »

25
Apr

CrossFit North Reston – CrossFit Metcon Metcon (2 Rounds for reps) Murph Prep (Upper Body Volume) Every 3:00 – 8 Rounds Row x 12/10 Pullup x 6 Pushup x 12 Rx+ Row 15/12 Pullups x 10 Pushups x 15Record TOTALS “Round 1”: Total Pull-ups “Round 2”: Total Push-ups This is a build off of our… Read More »

23
Apr

CrossFit North Reston – CrossFit Weightlifting Front Squat (1 x 5) Build to a 5 – Rep. We will be using a % of this for the metcon today. Metcon Metcon (Weight) Every 3:00 – 5 Rounds Bike x 12/8 Toes to Bar x 12 Front Squat x 5 (@ 80% part A)Post WEIGHT used… Read More »

22
Apr

CrossFit North Reston – CrossFit Weightlifting Complex : 3 Hang Power Clean + 2 Push Jerk (1 x 3+2) Build to a HEAVY complex. In order for the weight to count, you must not let the bar return to the floor until the final rep of push jerk is completed. Make sure to spend ample… Read More »

21
Apr

CrossFit North Reston – CrossFit Metcon Metcon (Weight) 6 Rounds NFT 3 Deadlifts 5 Strict Handstand Pushups 5 Strict PullupsPost WEIGHT used for DL Rx+ Deficit HSPU Wtd Pull-ups Take your time through this. Remeber not to turn this into a race/conditioning. Deadlift weight is dealers choice, choose a heavier weight then what you normally… Read More »

19
Apr

CrossFit North Reston – CrossFit Metcon Metcon (Time) TEAMS OF 2 For Time: 6 x 200m Relay Run (3/each) into…. 10 Rounds (Alternating – 5/each) 14 x DB Snatch 30 x Double Unders into… 4 x 200m Relay Run (2/each) into… 10 Rounds (Alternating- 5/each) 12/10 x Calorie Row 6 x Box Jumps 3 x… Read More »

18
Apr

CrossFit North Reston – CrossFit Metcon Metcon (Calories) EMOM 36 (6 Rounds) Minute 1) Bike x 1:00 Minute 2) Rest Minute 3) Row x 1:00 Minute 4) Rest Minute 5) Wall Ball x 10(20/14) + Kettlebell Swing x 12(1.5/1) Minute 6) RestScore is TOTAL calories (6rds Bike + 6rds Row) This has been a hard… Read More »

17
Apr

CrossFit North Reston – CrossFit Weightlifting Push Jerk (3 x 3 (Building)) Record HEAVIEST set Hopefully after these heavy reps, the next part won’t feel so bad. Metcon Metcon (Time) 10-1 Shoulder to Overhead (115/75) Bar Facing Burpee (10 sh2oh, 10 bfb, 9 sh2oh, 9 bfb, 8, 8,……)Post TOTAL time RX+ 135/95 This is a… Read More »

16
Apr

CrossFit North Reston – CrossFit Weightlifting Back Squat (1 x 3) Work up to a daily 3 -rep to establish what your 80% is for today Metcon Metcon (Weight) Every 2:00 – 5 Rounds Back Squat x 3 (@80%) Box Jumps x 5Post WEIGHT for squat As always with your % work, make sure squats… Read More »

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