31 May 2021

CrossFit North Reston – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Record total time

Not going to list all the scaling options. But please do not be intimidated by this one. If it’s your first time, we will set you up to be successful with this.

**Please check your email in order to find the link to sign up for heat/food. Thanks! See everyone in the AM!**

29 May 2021

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

Partner Workout

24 Round Relay

(You go, I go…12 Rounds/Each)

7/5 Cal Bike

6 Hang Power Clean

4 Front Squats

20 Double Unders
Record total time

**Remember to check email and sign up for a heat on Monday for Memorial Day Murph**

28 May 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 x :60 Hamstring Stretch/Side

2 Rounds

10/8 Cal Row

6 Inchworms

:30 Plank

Weightlifting

Deadlift (4 x 5 Building)

Record heaviest set

Superset w/

Wall Ball Deadbugs x 6/Side

Metcon

Metcon (AMRAP – Reps)

5 Rounds

1:30 Work / 1:30 Rest

20/16 Cal Row

Max Push-ups (Time Remaining)
Record total pushups

This is a repeat workout. Refer to 5/13. Everyone needs to strive to be their total from last time.

**** Memorial Day Murph****

Stay on the lookout for email regarding schedule for Monday. We will be running two heats at 9am and 10am. Hope everyone can make it out!

27 May 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30 Spiderman Lunge

15 Bodyweight Glute Bridges

10 90/90 Hip Rotations

2 Rounds

1:00 Double Under / Single Under

5 Hang Muscle/Power Clean

5 Front Squats

5 Thrusters

Weightlifting

Front Squat (1 x 5, 1 x 3, 1 x ME)

Record weight/reps on last set

1st Set: @75%

2nd Set: @85%

3rd Set: @95%

Metcon

Metcon (Time)

For Time

9-7-5-3-1

Thrusters

Bar Facing Burpees

(2:00 Rest)

9-7-5-3-1

Thrusters

50 Double Unders (Between each set)
Record total time

26 May 2021

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

5 Rounds:

7/5 Cal Assault Bike

6 Kettlebell Swing

5 Rounds:

6 Cal Row

6 Toes-To-Bar

4 Rounds:

9/7 Cal Assault Bike

8 Kettlebell Swing

4 Rounds:

8 Cal Row

8 Toes-To-Bar

3 Rounds:

11/9 Cal Assault Bike

10 Kettlebell Swing

3 Rounds:

10 Cal Row

10 Toes-To-Bar
Record total time

Cardio Wednesday!

This one will definitely make you work today.

I would like to use the first part of class to fine tune both KB swing issues as well as hit on some issues with toes to bar.

25 May 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 PVC Pass Throughs

10 Cat/Cow

10 Wall Slides

2 Rounds

8 Single Arm DB Push Press

12 Alt DB Snatch

Weightlifting

Push Press (3 x 10)

Record heaviest set

Metcon

Metcon (Time)

For Time

5 Handstand Push-ups

10 Pull-Ups

5 Handstand Push-ups

200m Run

10 Pull-Ups

5 Handstand Push-ups

30 Double Unders

200m Run

10 Pull-Ups

5 Handstand Push-ups

40 Alt DB Snatch

30 Double Unders

200m Run

10 Pull-Ups

5 Handstand Pushups
Record total time

“12 days of Christmas” style workout today.

24 May 2021

CrossFit North Reston – CrossFit

Weightlifting

Rear Foot Elevated Split Squat (4 x 6/Leg)

Record weight

Superset w/

Russian Twists x 20

Or

Banded Rotations x 8/Side

Metcon

Metcon (2 Rounds for reps)

EMOM 6

Min 1) Power Clean x :40 (AMAP)

Min 2) Push-ups x 18/12

Into…

EMOM 6

Min 1) Front Squat x :40 (AMAP)

Min 2) Situps x 20
Record totals for each movement

(Power Cleans and Front Squats)

22 May 2021

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

PairUP ThrowDOWN!!

For time:

30 synchro deadlifts

30 synchro bar-facing burpees

400-m run

20 synchro deadlifts

20 synchro bar-facing burpees

400-m run

10 synchro deadlifts

10 synchro bar-facing burpees

400-m run

Rest 5 min.

10 synchro thrusters

10 synchro pull-ups

400-m run

20 synchro thrusters

20 synchro pull-ups

400-m run

30 synchro thrusters

30 synchro pull-ups

400-m run

Time cap: 35 min.
Record total time

We will need to run two heats tomorrow. Plan to kick first heat off at 9:45 and second heat by 10:30. We will have some Anitas breakfast and some mimosas afterwards! Excited to see everyone!

21 May 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 PVC Pass Throughs

10 Wall Slides

2 Rounds

8 Single Arm DB Push Press

12 Alt DB Snatch

Weightlifting

Push Press (5 x 3 )

Record heaviest 3-rep

Build weight throughout working sets today. Post your top end weight. Make sure to keep these push presses.

Metcon

Metcon (4 Rounds for reps)

Tabata Style

(4:00 at each station)

8 Rounds:

20sec. of Assault Bike

10sec. Rest

8 Rounds:

20sec. of DB Snatches

10sec. Rest

*Do not alternate today. Do the entire 20sec. on just one side. And switch arms every other round.

8 Rounds:

20sec. of Rowing

10sec. Rest

8 Rounds:

20sec. of Sit-Ups (Feet Anchored) or Toes to Bar

10sec. Rest
Record reps/cals for each station

(Entering 4 scores for part B)

***Remember we are having our team event this Saturday starting at 9:30am. If you have not spoken to me about coming please shoot me an email/text, trying to figure out how much food we need and how we will be running heats. Hope everyone can make it out! We already have 13 teams!***

20 May 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30 Calf Stretch

:30 Couch Stretch

15 Bodyweight Glute Bridges

2 Rounds

1:00 Row

10 Hang Muscle/Power Clean

10 Front Squats

Weightlifting

Metcon (AMRAP – Reps)

4 Sets

Barbell Complex

3 Power Cleans

+

3 Front Squats

**See Percentages**
Record max effort set

(Post weights in comments)

Set 1: 70%

Set 2: 80%

Set 3: 80%

Set 4: 90% + As many front squats as possible

Please apply percentages to your weaker of the two movements (power clean and front squat). Only the last set is max effort for the front squats.

Metcon

Metcon (Time)

For Time

21 Hang Power Cleans

21 Thrusters

21/17 Cal Row

2:00 Rest

15 Hang Power Clean

15 Thrusters

15/12 Cal Row

1:00 Rest

9 Hang Power Clean

9 Thrusters

9/7 Cal Row
Record total time