WOD

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

1:00 Foam Roll Quads

1:00 Couch Stretch

1:00 Pigeon Stretch

1:00 Row

Into

2 Rounds

:30 Calf stetch

15 Double Unders

8 Pushup to Down Dog

Metcon

Metcon (3 Rounds for reps)

On a Running Clock

@0:00

AMRAP 7

3 Rounds

150m Run

30 Double Unders

20/14 Pushups

Into

Max Cal Row (Time Remaining)

(3:00 Rest)

@10:00

AMRAP 7

3 Rounds

150m Run

30 Double Unders

18 Alt DB Snatch

Into

Max Cal Row (Time Remaining)

(3:00 Rest)

@20:00

AMRAP 7

150m Run

30 Double Unders

16 Situps

Into

Max Cal Row (Time Remaining)
Record total REPS at for each AMRAP.

If you are able to complete your three rounds under the 7:00 time, you will jump on the rower and finish out the amrap.

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Bike x 1:00 (easy pace)

Couch stretch x 1:00/Side

Into

2 Rounds

10 Walking Lunges

:30 Pull Apart Hold

Weightlifting

Metcon (Weight)

4 Rounds

Rear Foot Elevated Split Squat x 8/Leg

Strict Pullups x Max UB (or atleast 5/set)

Pull Aparts x 15
Record total weight used for split squats

(Post total pull-ups in notes section)

Metcon (Calories)

EMOM 12

Min 1) Bike x :40

Min 2) Goblet Squat x 15

Min 3) Plank x :30
Score is sum of bike calories

We will be loading up the goblet squats today. For some of you we will use a double DB front squat, others will hold a single heaivier KB/DB. Also most will probably be best suited elevating your heels.

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

12 Kip Swings

4 Wall Walk

15 Kettlebell Swings

Metcon

Metcon (4 Rounds for weight)

Every 3:00 x 4 Rounds

20/16 Cal Row

Deadlifts x 12-10-8-6 (Building)
Record weights each round

Refer to 9/04, 9/14, and 9/30.

This should be a step above a warm-up approach here.

Metcon (Time)

5 Rounds

8/5 Handstand Pushups

8 Deadlifts

8 Bar Facing Burpees

1:00 Rest
Post total time (rest included)

(Post weight used in notes)

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

Five Rounds for Time

700M Run (350 each athlete)

30 Toes to Bar

30 Wall Balls

30 Power Clean

(You may split everything up outside of the run)

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30 Foam Roll Hamstrings/Glutes

:30 Hamstring Stretch

Into

2 Rounds

1:00 Easy Pace Row

10 Empty Bar Front Squat

10 Empty Bar Push Press

Metcon

Metcon (6 Rounds for calories)

Every 6:00 x 6 Rounds

Min 0-2: Row x Calories

Min 2-4: Bike x Calories

Min 4-6: Thruster x 10
Record Sum of your calories each round (with breakdown in the notes)

This is the FINAL DAY!!

Refer back to 10/01 if you were in class, you will need to maintain total calories without having the two minutes rest at the end of each round, instead you will have to complete 10 thrusters. Weight should be light-moderate. Need everyone to hit 10 unbroken reps each round. I KNOW you all have this in you….doesn’t mean it will be easy.

Refer to

10/01

9/23

9/15

9/7

9/2

Fight the urge to cherry pick. See you in class!

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

1:00 Hamstring Stretch

6 InchWorms

Into

2 Rounds

10 BB RDL

5 Pushup to Down Dog

:30 Plank

Romanian Dead Lift (4 x 10)

Record weight used

(Post details of pushups in notes)

Refer to 9/22 (RDL)

Refer to 9/30, 9/22 (last two pushup days)

Superset w/

Pushups x 8-12 (try to work same variation as last week)

Metcon (Time)

Accessory Metcon

Every 4:00 x 4 Sets

15 Wall Balls

20 Rev Lunges (db/kb Goblet Hold)

20 Abmat Situps
Post slowest round

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Row

Into

2 Rounds

Box Lat Stretch x :30

Squat and Reach x 6/Side

Prone Press x 10

Into

Empty Bar Snatch Warmup

2 Rounds

5 Snatch Grip DL

5 Hang High Pull

5 Hang Power Snatch
Lots to get in today. Need to make sure shoulder are good to go. Feel free to come in a little early to get moving around.

Weightlifting

Metcon (2 Rounds for weight)

EMOM 5

3 Power Snatch @80%

2:00 Transition

EMOM 5

2 Power Snatch @85-90%
Record weights for both EMOMs

*This should be based off weights used on either 9/24 or 9/29

Metcon

Metcon (2 Rounds for reps)

AMRAP 5

500/400m Row

Into (in time remaining)

4 Hang Power Snatch @70%

6 Lateral Burpees

(3:00 Rest)

AMRAP 5

500/400m Row

Into

6 Hang Power Snatch @60%

4 Lateral Burpees
Post total reps for each AMRAP (do not include row in your score)

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Row x 1:00

KB RDL x 10

Leg Raises x 10

Metcon

Metcon (3 Rounds for reps)

Every 2:00 x 5 Rounds

Row 15/12

Double Unders x 40

Every 2:00 x 5 Rounds

Run x 150m

Toes To Bar x 10

Every 2:00 x 5 Rounds

Kettlebell Swing x 15

Renegade Row x 8/Arm
Record slowest round at each station

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30 Split Squat Hold

:30 Wall Lat Stretch

Into

3 Rounds

Wall Ball x 10

Pull Apart x 10

Weightlifting

Front Squat (3 x 8, 1 x ME @75%)

Record max set

Superset with

Max Pullups x 4

Metcon (Calories)

Every 5 x 4 rounds

Bike x :45

KB/DB Row x 8/Arm

Weighted Step-Up x 10/Leg (Non-Alternating)
Record total number of bike calories

(Post details of row/step-up in notes)

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Band Assisted Leg Lowering x 8/Leg

Sumo Squat Hold x :30

Into

350m Jog

Into

3 Rounds of Cindy

5 Pullups

10 Pushups

15 Air Squats

Metcon

Metcon (Time)

Team Wod

For Time

40-30-20-10

Toes to Bar

Goblet Squat

Handstand Pushups (20-15-10-5)

*Each Round will begin with a 30 Cal Bike (25 for M/F and 20 for F/F)
Record total time