Archives for Daily WOD
11
Jun

Main – CrossFit (No Measure) 10 Minutes of Coach Led Mobility Metcon (Weight) EMOM 7 5 Front Squats For the remainder of the time do sit-ups Rope Climb (Rope Climb Practice)

10
Jun

Main – CrossFit Deadlift (5 sets of 3) 5 reps @ 65% 5 reps @ 75% 5+ reps @ 85% Metcon (No Measure) I would tell you, but I don’t think you’ll come. So just show up!! Metcon (Time) Extra Credit 5x One Minute Plank Holds

9
Jun

Weightlifting 20 Minutes of Clean Practice METCON 3 Rounds For Time 500M Row 15 Thrusters (Barbell) 10 Pushups Extra Credit: Prowler Push

9
Jun

Main – CrossFit Clean (Clean Practice 20 minutes) Metcon (Time) 3 Rounds for Time 500m Row 10 Thrusters (Barbell only) 15 Push Ups Metcon (Weight) Extra Credit Prowler Push 3x one trip down the turf per round

8
Jun

Main – CrossFit Back Squat (5-5-5) 5 Reps at 65% of 1RM 5 Reps at 75% of 1RM 5+ Reps at 85% of 1RM (as many reps as possible on last set) Metcon (AMRAP – Rounds) AMRAP 10 10 Hang Snatch 95/65 15 Box Jumps 24/20 30 Double Unders

8
Jun

Weightlifting Back Squat (5-5-5) 5 Reps at 65% of 1RM 5 Reps at 75% of 1RM 5+ Reps at 85% of 1RM (as many reps as possible on last set) Metcon AMRAP 10 10 Hang Snatch 95/65 15 Box Jumps 24/20 30 Double Unders  

6
Jun

Main – CrossFit Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

6
Jun

First Saturday of CrossFit North Reston of course we are going to do……. FRAN!!! 21-15-9 Thrusters 95/65 Pull Ups   Extra Credit: When you get over the Fran cough, push the Prowler 3 trips down and back

5
Jun

Main – CrossFit Deadlift (3 3 3 ) Metcon (Time) 100 Double Unders then: 3 Rounds 10x Dead Lift 225/155 10x Toes to bar 100 Double Unders Metcon (Time) Extra Credit 800M Run

4
Jun

Main – CrossFit Push Press (5-5-3-3-1-1) Metcon (Weight) EMOM 10 EVEN Minute 5x Push Press: With remaining time hold a plank. ODD Minute 5x Front Squats: With the remaining time perform hollow rocks.

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