WOD

CrossFit North Reston – CrossFit

Weightlifting

Front Squat (See Description)

Record 3rd Set

1st Set: x 5 (65%)

2nd Set: x 5 (75%)

3rd Set: x ME (85%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

9 Kettlebell Swings (1.5/1)

9 Burpees

9 Kettlebell Swings

9 Box Jumps
Record Rounds+Reps

There is nothing here that should cause you to stop moving. Settle into a pace and just turn your brain off until the time is up. A huge portion of being successful at open workouts is your willingness to not stop moving.

CrossFit North Reston – CrossFit

Metcon

Metcon (5 Rounds for time)

Every 6:00 – 5 Rounds

20/15 Cal Row

15 Wall Balls

10 Deadlifts (185/125)

5 Chest To Bar
Post time for EACH round

RX+

225/155

Muscle ups (ring if capable)

CrossFit North Reston – CrossFit

Weightlifting

Push Jerk (Establish heavy triple)

Work to a heavy triple. We have been hitting the push press a bunch recently, want to see some heavier weights going over head today. Warm up focusing on technique.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

8 Power Snatch (95/65)

8 OHS (95/65)

30 Double Unders

***On the 0:00 and 5:00 – Prolwer Push x 32 yards (215/165)
Post ROUNDS + REPS (Do not include Prolwer in your score)

Rx+

115/80

Make sure to pick up where you left off on the AMRAP after the second prolwer push.

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

Teams of 2

For Time:

30/24 Cal Bike

42 Front Squats (135/95)

30/24 Cal Row

42 Toes To Bar

30/24 Cal Bike

30 Front Squats (135/95)

30/24 Cal Row

30 Toes to Bar

30/24 Cal Bike

18 Front Squats (135/95)

30/24 Cal Row

18 Toes to Bar
Post total time

Rx+

155/105

CrossFit North Reston – CrossFit

Weightlifting

Push Press (See Description)

Record 3rd Set

1st Set: x 5 (75%)

2nd Set: x 3 (85%)

3rd Set: x ME (95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

12/10 Cal Row

6 Power Cleans + Jerk (135/95)

6 Lateral Burpees

Rest 5:00

AMRAP 5

12/10 Cal Row

8 Power Clean + Jerk (115/80)

6 Lateral Burpees
Post TOTAL Rounds + Reps

Ex. First AMRAP – 2+8

Second AMRAP – 2+26

SCORE = 4 + 34

CrossFit North Reston – CrossFit

Weightlifting

Metcon (6 Rounds for weight)

6 Rounds NFT

A)Prower x 32 yds (215/165)

B)3 Position Power Snatch Complex

-Hang Mid Thigh

-Hang Below Knee

-Floor

C)Overhead Squat x 3 (TEMPO)

D)Anti-Rotation Hold x :30/side
Post weight used on EACH round

Rx+

Grab posts halfway down or lower on prowler

Giant superset to work through today. No need to sprint through, in fact I really want everyone to focus on the snatch and ohs portion. Strive for perfection. Unless you have been absent all week and looking to kill it, ladies should stay between 55lb-95lb and guys between 75lb-135lbs. You may adjust as you go.

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run

 

2.  10 rounds

5 burpees

10 push-ups

15 squats

3.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles

 

4.  10-9-8-7-6-5-4-3-2-1

Burpees

Situps

 

5.  12 minute amrap

200m run

15 squats

15 push-ups

 

6.  7 min burpees

 

7.   4 rounds

20 squats

15 push-ups

1 v-ups

 

8.  4 rounds

1 min each

Shuttle run

Lunges

Burpees

1 min rest at the end of each round

 

   

9.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups

 

10.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees

 

Looking forward to cooler weather and sweatpants,

Kimberly