Archives for Daily WOD
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.

3
Jun

Main – CrossFit Metcon (Time) 21-15-9 Pull-ups Medball Cleans KB Swings 1.5/1 Pood

2
Jun

Main – CrossFit Warm-up 1 Minute of Double Unders 10 Games Standards Box Jumps Review and Drill HSPU Metcon AMRAP 12 Buy In 1K Row Climb the ladder 2 HSPU 2 Box Jumps 4 HSPU 4 Box Jumps 6 HSPU 6 Box Jumps…

1
Jun

Main – CrossFit Metcon (Time) 5 RFT (Rounds for time) 5 Power Clean Rx 135/95 10 Burpee Jump Overs 15 Sit Ups 200 M Run Extra Credit Try our new favorite toy, The Prowler

Opening June 2nd
29
May

We are having a “soft” opening on Monday 02 June!! Class times will be 6AM, 930AM, 530PM, 630PM. Come by and bring friends!!!

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