WOD

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Couch Stretch x :30/Side

Quadruped Glute Stretch x :30/Side

Hip Circles x 5/Side

Into

2 Rounds

Goblet Squat x 10

InchWorm x 5

Ring Row x 10

Weightlifting

Front Squat (2 x 2, 1 x ME @90%)

Record Max set

Not looking for a huge max set @90%. Hit what you can hold good form with.

Metcon (Weight)

3 Rounds

Curtsey Step-Up x 10/Leg

DB/KB Row x 12/Arm
Record weight held for row

Metcon (Calories)

EMOM 8

Min 1) Wall Ball x 15

Min 2) Bike x :30
Score is total calories in bike

Time to put the pedal down on the bike. Short sprints today to finish class with a little leg finisher.

Everyone will be chasing Marco today.

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

T-Spine Ext + Rotation x 6/3

Soiderman Lunge w/Reach x 3/side (:05 Hold)

Into

2 Rounds

6 RDL

6 Hang Power Clean

12 Front Rack Rev Lunge (6/Leg)

Metcon

Metcon (Time)

For Time

5 Rounds

150m Run

12 Deadlift

12-4 Hang Power Clean (Building every 1-2 Rounds)

6 Lateral Burpees

2:00 Rest

*Cleans decrease by 2 each round*
Post total time

(Weights in notes)

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

1:00 Hamstring Stretch

8 Rolling V-Sits

Into

2 Rounds

10 Kettlebell Swings

10 Goblet Squats

Metcon

Metcon (2 Rounds for time)

Every 4:00 x 4 Rounds

15/10 Bike

16 Alt DB Snatch

10 Toes to Bar

(4:00 Rest)

Every 4:00 x 4 Rounds

15/12 Cal Row

10 Overhead Squats

30 Double Unders
Record Slowest round for each 16:00 Block.

Not everyone is capable of executing overhead squats, front squats will work just fine for today if need be. Regardless of squat variation, weight will be kept light today.

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30 Banded Hamstring Stretch

6 Band Assisted Leg Lowering

Into

2 Rounds

10 KB RDL

6 Pushup to DownDog

:30 Plank

Weightlifting

Deadlift (3 x 3)

Record weight used

Refer to 9/30 (5 x 3). Strive to hit something slightly heavier then what you did on 9/30

Metcon (Time)

Every 5:00 x 4 Rounds

5 Step Through Lunges/Each Leg (Single DB)

15 Pushups

10 Renegade Rows/Each Arm (Same DB as lunges)
Record slowest round

Looking for quality through this today. Refer to 10/29 for a good idea for pushup scaling (we did sets of 12).

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30 Lat Stretch

6 T-Spine Ext

3 T-Spine Rotation

Into

2 Rounds

10/8 Cal Row

8 RDL

6 Hang Power Clean

3 Push Jerk

Weightlifting

Power Clean + Jerk (1 x 3)

Record top end weight

Build to a weight you can hold on to for a TnG triple. Also this will give you better idea of what you should be using for the metcon

Metcon

Metcon (2 Rounds for time)

@0:00

3 Rounds

15/12 Cal Row

7 Clean and Jerks

5 Chest to Bar

@15:00

3 Rounds

15/12 Cal Row

7 Clean and Jerks

5 Chest to Bar
Record your time for each triplet

“Round 1” = 1st Triplet Time

“Round 2″= 2nd Triplet Time

(Post Clean and Jerk weight in the notes)

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30 Calf Stretch

:30 Split Squat Hold

:30 Sumo Squat Hold

Into

2 Rounds

Row x 8/6

Hang Power Clean x 3

Front Squat x 5

Pushup x 7/5

Metcon

Metcon (Time)

Partner WOD

BUY IN: 50 Wall Balls

10 Rounds Relay Style:

Row 12/10 cals

Front Squats 8 @70%

Lateral Burpees 6
Record total time

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Lat Stretch x 1:00

PVC Pass Through x 10

Kip Swings x 10

Into

2 Rounds

Bike x 1:00

Hang High Pull x 5

Hang Muscle Snatch x 5

Metcon

Metcon (Time)

Every 8 min x 4 Rounds

Bike x 20/14

Double Under x 50

Hang Power/Muscle Snatch x 15

Alt Box Step Up x 20

Toes to Bar x 20
Post slowest round

Recommended weight for hang snatch is 75/55, with the higher end being 95/65. Really focus on using your hips to snap the bar up over head. For the toes to bar, use situps to finish your set of 20 each round.

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Band Assisted Leg Lowering x 8/Leg

Banded Pass Throughs x 6

Banded Pull Aparts x 12

Into

3 Rounds

Row x 10/8 Cals

Strict Pullup x 3-5

Push Jerk x 6

Weightlifting

Push Jerk (4 x 6 )

Record heaviest set

Havent had alot of practice with these. Use today to get form locked in. Some of you may be pretty tired in the shoulders so just work with what feels good. Build as you feel comfortable.

Metcon (Calories)

EMOM 12

Min 1) Row x :45

Min 2) KB RDL x 12

Min 3) Pushup x 12
Record total calories on rower

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30 Lat Stretch

:30 Front Rack Hold

:30 HS Hold

Into

3 Rounds (Building)

5 Deadlift

5 Hang Power Clean

5 Push Press

Metcon

Metcon (Time)

For Time

20 Rounds

3/2 HSPU

3 Power Cleans (80-85%)

6 Lateral Burpees / 30 Double Unders (Alternating)
Record total time

(Post power Clean weight in notes)

Pace out of the gate, dont come out too fast. Try to select a hspu scale that will allow you to be successful. Don’t make the mistake of scaling too hard because the sets are small….volume is large today!

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30 Calf Stretch/side

:30 Hamstring Stretch/side

:30 Pigeon Stretch/side

Into

2 Rounds

300/250m Row

10 Walking Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

300/250m Row

10 DB Snatch

10 Weighted Step Up

1:00 Rest
Record Rounds + Reps

(Row counts as 1 Rep)

5:00 Rest/Transition

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

150m Run (Dumpster + Back)

16 OH Rev Lunges (w/Plate)

10 Weighted Situps (w/Plate)

1:00 Rest
Record Rounds + Reps

(Run counts as 1 rep)