WOD

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3:00

Foam Roll – Lats/Thoracic Spine

Into…

2 Rounds

10 PVC Pass Throughs

:30 PVC Shoulder External Rotation

Into

2 Rounds

10 Pull Aparts

10 Push Jerk (emphasizing the “re-dip” position)

Weightlifting

Push Jerk (6 x 3)

Record heaviest weight used

For most, take your heaviest weight you have push pressed over the last few weeks and practice with timing of push jerk today.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 Clean and Jerks

6 Chest to Bar

20 Alt Rev Lunges
Post total rounds + reps

At Home Workout

Metcon (Time)

Minimal Equipment:

For Time:

100 DB Push Press*

Every time you break perform 10 single arm DB cleans each arm.

No Equipment:

For Time:

100 Ground-to-Overhead with a Backpack or Odd Object*

*Every time you break perform 10 Sit-ups and 20 Flutter Kicks. Start the workout with 10 Sit-ups and 20 Flutter Kicks.
Warm Up:

4 Sets:

10 Windmills Forward and Backward

10 Seated Wall Slides

:30 Alternating Scorpion Stretch

10 Scap Push-ups

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Calf Stretching

Into

2 Rounds

10 Cat/Cow

10 Barbell Front Squat

10 DB Shoulder to Overhead

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Wod

Partner A

AMRAP 20

30/24 Cal Row

50 Double Unders

20 Alt DB Snatch

15 Front Squat

10 Shoulder to Overhead

5 Chest to Bar

Partner B

400m Run
Record rounds + reps

Teams will begin with one team member out on the run while the other begins to work through the amrap. Once the runner returns, they will pick up where the partner left off.

**We do not need to share equipment. We will be wiping rowers down between use.**

Announcement

At Home Workout

Metcon (Time)

No Equipment:

5 Rounds:

9 Push-ups

15 Squat Jumps

21 Alternating Knee to Elbow in Plank

Minimal Equipment:

5 Rounds:

9 Box/Bench Dips

15 Alt. Hang DB Clean & Jerks

21 Single DB Thrusters
Warm Up:

3 Rounds:

5 Push-ups to Downward Dog

10 Lunge Elbow to the Floor (Total)

15 Air Squats

20 Flutter Kicks

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

1:00 Lat Stretch

:30 PVC Shoulder External Rotation

10 PVC Pass Through

Into

2 Rounds

10 RDL

10 Hang Power Clean

Weightlifting

Power Clean (10 x 2)

Record weight used

Refer to 8/7 and 7/27

You may build or stay across here. Everyone should be looking back and trying to improve. There are many ways to improve besides always adding to the top end number. Ask a coach!

Metcon

Metcon (5 Rounds for time)

Every 3:00 x 5

Row x 12/10

Power Clean x 6

Lateral Burpee x 6
Record time for each round

At Home Workout

Metcon (Time)

No Equipment:

3 Rounds:

2:00 Plank Hold

15 Deck Squat + Lunge Complex*

30 Skier Jacks

*1 Rep = 1 Burpee + 2 Jumping Lunges (1/side)

Minimal Equipment:

3 Rounds:

150m DB Front Rack Walk

15 Double DB Russian Swings

100 Double Unders
Warm Up:

AMRAP 7:

10 Plank Shoulder Taps (each side)

10 Box or Chair Step-ups (each side)

10 Up-Downs (no pushup burpee)

:30 Hollow Hold

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30 Bar Hang

:30 Split Squat Hold/side

Into

3 Rounds

10 Walking Lunges

10 Banded Good Mornings

STRENGTH

Metcon (AMRAP – Reps)

4 Rounds NFT

8 Weighted Step-Ups/Leg

15 Weighted Situps (feet anchored)

Max UB Strict Pullups
Post total number of pull-ups

Make sure to make these step-ups as controlled as possible, only relying on the leg on the box

Metcon

Metcon (Time)

5 Rounds

8 Hang Power Snatch

8 Toes to Bar

:60 Rest
Post total time

At Home Workout

Metcon (Time)

No Equipment

20:00 Clock:*

1200m Run

50 Alternating Single Leg Deadlifts

10 Reps 1 Burpee + 10 Mountain Climbers

50 Push-ups

50 Alternating Lateral Lunges

*If you finish all the assigned work then you are done, otherwise your workout ends at 20:00.

Minimal Equipment:

For Time:

1200m Run

50 DB Bent Over Rows*

800m Run

50 DB Curls*

400m Run

50 DB Strict Press*

200m Run

*Use a single DB
Warm Up:

:90 Jog Out

&

:90 Jog Back

(3:00 total)

-Into-

3 Rounds:

:30 Handstand Hold or Plank Hold

10 Lunge Elbow to the Floor

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

1:00 Hamstring Rack Stretch

Into

3 Rounds

5 Inch Worm Pushups

8 KB RDL

:30 Plank Hold

Weightlifting

Deadlift (1 x 10)

Find a heavy (but beautiful) 10-rep today

These should be a controlled touch and go set

Metcon

Metcon (Weight)

EMOM 16

Min1) DL x 10 @85% part A

Min2) Wall Ball x 12

Min3) HSPU x 8/5

Min4) Rest
Record weight used

At Home Workout

Metcon (Time)

No Equipment:

For Time:

50 Burpees

100 Air Squats

50 Sit-ups

100 Glute Bridges

50 Jumps for Height

Minimal Equipment :

For Time:

100 DB Devil’s Press*

*If you only have 1 DB then alternate hands each rep. Overall the loading should be light to moderate and we want you to have a weight that allows for multiple reps in a row without rest.
Warm Up:

AMRAP 6:

:30 High Knees

5 Inchworms

10 Air Squats

5 Broad Jumps

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Lat Stretching x 1:00/side

PVC Shoulder Ext Rot x :30/side

Into

3 Rounds

Freestanding DB Row x 10

Strict Press x 10/8/6 (building-each round)
Little bit longer warm up today. Please make sure you are not just rushing through. A lot of benefit to be had here.

Weightlifting

Push Press (6 x 4)

Record weight used

Continuing to increase overall load (we’ve been really working on sets of 6 and sets of 8), everyone should be able to increase weight on the bar today.

Metcon

Metcon (3 Rounds for time)

Every 6:00 x 3 Rounds

Run 200m

8 Burpees to Target

Row 15/12

6 Burpees to Target

Bike 12/8

4 Burpees to Target
Post time for each round

Want to see some people pushing the pace a bit today. See how fast yiu can get each round done. Make sure we are all touching the pull-up bar “Target” with both hands at the same time.

At Home Workout

Metcon (AMRAP – Rounds and Reps)

No Equipment:

AMRAP 12:

10 Inchworm + Push-up

30 Overhead Lunge*

60 Flutter Kicks

*Hold both arms overhead

Minimal Equipment

AMRAP 12:

10 DB Single Arm Rows Each Arm in Push-up Position

20 Hang DB Power Clean & Jerk

20 DB OH Lunge
Warm Up:

3 Rounds:

10 Step-back Lunges (total)

15 Arm Circles Forward

15 Arm Circles Backward

20 Flutter Kicks (total)

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Jog

6 Hang Cluster (squat clean thruster)

:30 Handstand Hold

Weightlifting

Front Squat (10 x 2)

Record weight used

Structure:

Emom 10

2 Front Squats (from floor)

Refer back to 7/16 and 7/28, should be striving to slightly increase load

Metcon

Metcon (4 Rounds for calories)

3:00 Work/3:00 Rest x 4

10 Thrusters

25 Double Unders

8 Pull-ups

Max Cal Row (Time Remaining)
Score calories for each round

At Home Workout

Metcon (Time)

No Equipment

For Time:

40-30-20-10

V-ups*

Push-ups

*Modify to sit-ups as needed.

Minimal Equipment

For Time:

40 V-Ups

40 DB Power Snatch

30 V-ups

30 DB Push Press*

20 V-ups

20 DB Power Snatch

10 V-ups

10 DB Push Press

*If you only have 1 DB perform 30 and 10 reps each arm on the push press.
Warm Up:

AMRAP 7:

10 Sumo Stance Good Mornings

20 Single Leg Alt. V-up

30 Plate Hops or Jumping Jacks

CrossFit North Reston – CrossFit

Metcon

Metcon (5 Rounds for time)

Every 5:00 x 5

200m Run

15/12 Cal Row

6/4 HSPU

10 OHS
Record time for each round

At Home Workout

Metcon (Time)

No Equipment

3 Rounds:

50 Good Mornings

Run 400m

Minimal Equipment

3 Rounds:

50 Good Morning (w/ DB)

Run 600m
Warm Up

:30 of Each:

High-Knee Karaoke

Over the Hurdle

Knee to Chest

Figure Four and Lunge

Torso Twist

Toe Touch

High Knees

Butt Kickers

Straight Leg Run

Side Shuffle

Side Shuffle Jumping Jack

https://www.youtube.com/watch?v=VW42KKmjEZY

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

BB RDL x 12

Hang Power Clean x 9

Push Jerk x 6

(* first round empty bar and then begin to build, but obviously stay light)

Weightlifting

Power Clean (10 x 3)

Post weight used

Emom 10

3 Power Cleans

Refer to 7/27. Should stay close to that weight since we are adding another rep each minute. But you may bump you slightly if you would like

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Front Squat

10 Bar Facing Burpees

6 Shoulder to Overhead
Score rounds + reps

At Home Workout

Metcon (AMRAP – Rounds)

No Equipment

AMRAP 20:

5 V-ups

10 Burpees

15 Air Squats

Minimal Equipment

AMRAP 20:

5 DB Swings

10 Push-ups

15 Air Squats
Warm Up

Full Body Complex

AMRAP 6:

10 Skier Jacks

10 Toe touch + Jump

5 Bootstrapper

10 Windmill Forward

10 Windmill Backward

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

1:00 Couch Stretch/Side

Into

2 Rounds

10 Side Lying Hip Circles

10 90/90 Hip Rotations

10 Lateral Lunges

*each move is 5/side. Done VERY slowly

Metcon

Metcon (Calories)

Work 1:00 / Rest 1:00 x 5

Row x Max Cals
Record total calories (sum of 5 rounds)

**1:00 Rest Bewteen Stations**

Today we have a 32:00 running clock. Just meant to move and break a sweat. Needless to say this is not “all out max effort” each round. Not looking for earth shattering scores, just simply settle into pace and maintain it. Dont cherry pick today! Come out and get to work.

Specific to the row:

work on proper stroke patterning (driving through hips, not relying so much on knee extension).

Metcon (Calories)

Work 1:00 / Rest 1:00 x 5

Bike x Max Cals
Record total calories (sum of 5 rounds)

**1:00 Rest Between Stations**

Specific to Bike:

Work on BREATHING. Look at watts in the lower left hand corner and try to find a number that you can hold for the entire minute.

Metcon (AMRAP – Rounds and Reps)

Work 1:00 / Rest 1:00 x 5

KBS x 10

Box Step Ups x 10 (24/20)

Pushups x 10/6
Record total rounds + reps (pick up where you left off each round)

**1:00 Rest Between Stations**

Specific the AMRAP:

Make this a little more challenging by completing weighted step ups with your KB. Make sure to touch your chest to a TARGET (abmat, floor, bar in the rack, etc), it needs to touch something each rep.

At Home Workout

Metcon (Time)

No Equipment

6 Rounds:

45 Jumping Jacks/Mountain Climbers*

15 Squat Jumps

*On rounds 1,3,5 perform Jumping Jacks and on rounds 2,4,6 perform mountain climbers.

Minimal Equipment

7 Rounds:

45 Double Unders

18 DB Hang Power Snatch
Warm Up

3 Rounds:

1:00 Single Unders Or Jumping Jacks

10 Inchworms

10 Reverse Lunges / Side