WOD

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

12 Banded Good Mornings

24 Walking Lunges (12/leg)

Weightlifting

Deadlift

Deadlift – 5 x 5 (building)

Metcon

Metcon (AMRAP – Rounds)

Every 4:00 x 3 Sets

15 Deadlifts

12 Pull-ups

15 Wall Balls
Record rounds completed

At Home Workout

Metcon (No Measure)

Max Reps:

3 Rounds:

:60 Max Push-ups

:60 Max Plank Hold

:60 Shoulder Taps

:60 Toe Touch + Jump

*No rest btw. rounds.
Warm Up:

AMRAP 3:

10 Skier Jacks

10 Toe touch + Jump

5 Bootstrapper

10 Windmill Forward

10 Windmill Backward

Ski Jacks

https://www.youtube.com/watch?v=vMiBMetA0Sg

Boot Strapper

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

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Run

10 Toes to Bar

10 Alt DB Snatch

10 Pushups

Weightlifting

Power Snatch

Workup to a heavy Power Snatch

Metcon

Metcon (AMRAP – Reps)

3 X AMRAP 4 (2:00 Rest)

300m Run

12 Toes to Bar

Max Power Snatch @70%
Record number of power snatch

At Home Workout

Metcon (AMRAP – Rounds and Reps)

2 Sets:

AMRAP 8:

20 Jumping Squats

10 Reverse Lunges Each Leg

10 Burpees for Height*

– Rest 2:00 btw. Amraps.

*Jump as high as you can on each burpee. If you have a target then jump to it.

CrossFit North Reston – CrossFit

Announcement

At home WOD at the bottom!

Warm-up

Warm-up (No Measure)

3 Rounds:

50 Double Unders

1 Round of Cindy

STRENGTH

Push Press

Every 2:00 x5

Push Press x6 w/:03 Descent
This will be done from the floor in your own space, you will need to be able to clean the weight you are using.

Weight should be 90-100% of your 1rm strict press(you do NOT have to build each set, but adjust as needed). The actual act of pushing the weight over your head should not be overly difficult. Work on slowing down the lowering phase holding essentially a plank (rigid midline) through your body.

Metcon

Metcon (AMRAP – Reps)

3 X AMRAP 3 (1:30 Rest)

12-10-8

Kettlebell Swings (1.5/1)

Alt Reverse Lunge

Into…

Max burpees (time remaining)
Record number of burpees

RX+

KB @ 2/1.5

Focus on quality of movement through rounds 12-10-8, then empty the tank on the burpees.

At Home Workout

AMRAP 20 (AMRAP – Rounds and Reps)

400m Run

50 Up Downs

25 Side Plank Knees to Elbows Each Side
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

www.youtube.com/watch?v=VW42KKmjEZY

CrossFit North Reston – CrossFit

Announcement

The gym is open again! Join us for an in-person, indoor class at the gym at 6:30am, Noon, or 5:30pm during the week and at 9am on Saturdays. There is a 15 person cap on each of these classes, so please be sure to sign in as soon as you know you’re coming. We have left the “At-Home Workout” sign-in available on Wodify in case you’d like to do the workout at home and still log your score.

Warm-up

Warm-up (No Measure)

3 Rounds:

30 Russian Twist

20 Toe-Touch to Jump

10 Air Squats
Russian Twist: https://www.youtube.com/watch?v=JyUqwkVpsi8

Toe Touch + Jump: https://www.youtube.com/watch?v=0fSPofh7PPI

Metcon

Metcon (AMRAP – Rounds and Reps)

MINIMAL EQUIPMENT VERSION:

AMRAP 15:

15 Weighted Abmat Sit-ups

30 DB Walking Lunges

30 DB Swings

ZERO EQUIPMENT VERSION:

AMRAP 15:

15 Straight Legged Sit-ups

30 Reverse Lunge

30 Up-Downs
DB Swing: https://www.youtube.com/watch?v=uB-fq0HqGK0

Up Down (burpee with no push-up): https://www.youtube.com/watch?v=pUzd9bwrrZM

Accessory & Stretching

Metcon (No Measure)

MINIMAL AND ZERO EQUIPMENT ACCESSORY:

3 Sets:

12 Split Squats Each Leg

12 Supermans

STRETCHING:

5 Sets:

:30 Calf Stretch Each Leg

:30 Scorpion Stretch
DB Split Squat: https://www.youtube.com/watch?v=WLeh4V7n4ow

Scorpion Stretch: https://www.youtube.com/watch?v=tr_3bJ_yyEk

CrossFit North Reston – CrossFit

Announcement

The gym is open again! Join us for an in-person, indoor class at the gym at 6:30am, Noon, or 5:30pm during the week and at 9am on Saturdays. There is a 15 person cap on each of these classes, so please be sure to sign in as soon as you know you’re coming. We have left the “At-Home Workout” sign-in available on Wodify in case you’d like to do the workout at home and still log your score.

Warm-up

Warm-up (No Measure)

3 Rounds:

20 Reverse Lunges

10 Push-ups

:30 Handstand Hold or Plank Hold

Metcon

Metcon (Time)

@CFNR & MINIMAL EQUIPMENT VERSION:

For Time:

1 Round:

30 DB Facing Burpees

30 Alternating DB Snatch

—

2 Rounds:

20 Lateral Burpees Over DB

20 Alternating DB Snatch

—

3 Rounds:

10 Burpees

10 Alternating DB Snatch

ZERO EQUIPMENT VERSION:

For Time:

AMRAP 3

30 Burpees:

30 Jumping Lunges

– Rest 1:00

AMRAP 4:

30 Mountain Climbers

30 Sit-ups

– Rest 1:00

AMRAP 5:

20 Burpees

20 Jumping Lunges

20 Mountain Climbers

20 Sit-ups

Accessory & Stretching

Metcon (No Measure)

@CFNR & MINIMAL EQUIPMENT ACCESSORY:

AMRAP 6:

10 DB Upright Row / Side

10 DB Strict Press / Side

10 DB Bicep Curls/ Side

ZERO EQUIPMENT ACCESSORY:

AMRAP 6:

10 Pike Push-ups

:30 Hollow Hold

:30 Wall Sit

STRETCHING:

3 Sets:

10 Downward Dog to Upward Dog

10 Plank T Rotation

0:30 Seated Forward Fold
DB Upright Row: https://www.youtube.com/watch?v=VtCGdQti7c0

Downward Dog to Upward Dog: https://www.youtube.com/watch?v=1N5Di9l84Uc

Plank T Rotation: https://www.youtube.com/watch?v=slPGiAXQ-5E

CrossFit North Reston – CrossFit

Announcement

The gym is open again! Join us for an in-person, indoor class at the gym at 6:30am, Noon, or 5:30pm during the week and at 9am on Saturdays. There is a 15 person cap on each of these classes, so please be sure to sign in as soon as you know you’re coming. We have left the “At-Home Workout” sign-in available on Wodify in case you’d like to do the workout at home and still log your score.

Warm-up

Warm-up (No Measure)

3 Rounds:

:45 High Knees

:45 Up-Downs

:45 Air Squats

:45 Jumping Jacks
Up Down (burpee with no push-up): https://www.youtube.com/watch?v=pUzd9bwrrZM

Metcon

Metcon (AMRAP – Rounds and Reps)

@CFNR VERSION:

3 Sets:

AMRAP 5:

10 Power Cleans (95/65)

10 Hang Power Cleans (95/65)

10 Push Press (95/65)

– Rest 1:00 btw. AMRAPs.

MINIMAL EQUIPMENT VERSION:

3 Sets:

AMRAP 5:

10 DB Power Cleans

10 DB Hang Power Cleans

10 DB Push Press

– Rest 1:00 btw. AMRAPs.

ZERO EQUIPMENT VERSION:

3 Sets:

AMRAP 5:

25 Strict Burpees

25 Jumping Squats

:60 Side Plank Each Side

– Rest 1:00 btw. AMRAPs
Pick up where you left off with each AMRAP.

Accessory & Stretching

Metcon (No Measure)

EVERYONE’S ACCESSORIES:

3 Sets:

1:00 Plank Hold

1:00 Glute Bridges

80 Flutter Kicks

STRETCHING:

On a 5:00 Clock:

25 Shoulder Taps

50′ Bear Crawl

5 Handstand Kick-ups or pike push ups

1 Wall Walk

CrossFit North Reston – CrossFit

Announcement

The gym is open again! Join us for an in-person, indoor class at the gym at 6:30am, Noon, or 5:30pm during the week and at 9am on Saturdays. There is a 15 person cap on each of these classes, so please be sure to sign in as soon as you know you’re coming. We have left the “At-Home Workout” sign-in available on Wodify in case you’d like to do the workout at home and still log your score.

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Upward Dog to Downward Dog

10 Alternating Scorpion Stretch

10 Arm Circles Forward

10 Arm Circles Backward

100m Jog or :30 High Knees in Place
Downward Dog to Upward Dog: https://www.youtube.com/watch?v=1N5Di9l84Uc

Scorpion Stretch: https://www.youtube.com/watch?v=tr_3bJ_yyEk

Metcon

Metcon (AMRAP – Rounds and Reps)

@CFNR VERSION:

5 Sets

AMRAP 3/1:00 Rest

10/6 Handstand Push-ups

10 Burpees

Max Push-ups w/ time remaining.

MINIMAL EQUIPMENT VERSION:

5 Sets:

AMRAP 3/1:00 Rest

10/6 Handstand Push-ups

10 Burpees

Max Push-ups w/ time remaining.

ZERO EQUIPMENT VERSION:

5 Sets:

AMRAP 3/1:00 Rest

10/6 Handstand Push-ups or Hand Release Push-ups

10 Burpees

Max Push-ups w/ time remaining.
*Scale number of HSPU or modify the movement to seated DB Press or Pike Push-ups

Accessory & Stretching

Metcon (No Measure)

@CFNR & MINIMAL EQUIPMENT ACCESSORY:

3 Sets:

:60 DB Pull Overs

:30 DB Bent Over Rows / Arm

:60 DB Shrugs

ZERO EQUIPMENT ACCESSORY:

3 Sets:

:60 Shoulder Taps

:30 Split Squats / Side

:60 Flutter Kicks

STRETCHING:

3 Sets

0:30 Door Stretch / arm

0:30 Puppy Dog Stretch
DB Pullover: https://www.youtube.com/watch?v=Mcrh83gJac8

DB Shrugs: https://www.youtube.com/watch?v=g6qbq4Lf1FI

Shoulder Taps: https://www.youtube.com/watch?v=QOCn3_iOAro

DB Split Squat: https://www.youtube.com/watch?v=WLeh4V7n4ow

Flutter Kick: https://www.youtube.com/watch?v=CNXw1xwrI3g

CrossFit North Reston – CrossFit

Announcement

The gym is open again! Join us for an in-person, indoor class at the gym at 6:30am, Noon, or 5:30pm during the week and at 9am on Saturdays. There is a 15 person cap on each of these classes, so please be sure to sign in as soon as you know you’re coming. We have left the “At-Home Workout” sign-in available on Wodify in case you’d like to do the workout at home and still log your score.

Warm-up

Warm-up (No Measure)

AMRAP 5:

100m Run

10 Single Leg RDL / Side

10 Supermans
Single Leg RDL: https://www.youtube.com/watch?v=GoKjrvJi-Iw

Supermans: https://www.youtube.com/watch?v=gCNx4X2TScA

Metcon

Metcon (Time)

@CFNR VERSION:

For Time:

3 Rounds:

800m Run

150 Double Unders

15 Deadlifts 155/105

MINIMAL EQUIPMENT VERSION:

For Time:

3 Rounds:

800m Run

150 Double Unders

30 DB Deadlifts

ZERO EQUIPMENT VERSION:

For Time:

3 Rounds:

800m Run

75 Jumping Jacks or Lateral Line Hops

30 Bodyweight Good Mornings
800m Run Substitutions:

Row 1000m

Bike 2000m

240 Double Unders

480 Single Unders

240 High Knees

160 Jumping Jacks

DB Deadlift: https://www.youtube.com/watch?v=JNpUNRPQkAk

Accessory & Stretching

Metcon (No Measure)

MINIMAL OR ZERO EQUIPMENT ACCESSORIES:

Accumulate:

50 DB Strict Upright Rows

50 DB Tricep Extensions

STRETCHING:

3 Sets:

:30 Leg Swing Each Leg

:30 Spiderman Stretch

:60 Couch Stretch / Leg
DB Upright Row: https://www.youtube.com/watch?v=VtCGdQti7c0

DB Tricep Extension: https://www.youtube.com/watch?v=ntBjdnckWgo

Alternating Spiderman Stretch: https://www.youtube.com/watch?v=dG9lniL65wU

Couch Stretch: https://www.youtube.com/watch?v=eoPmgjyj9-Q

CrossFit North Reston – CrossFit

Announcement

The gym is open again! Join us for an in-person, indoor class at the gym at 6:30am, Noon, or 5:30pm during the week and at 9am on Saturdays. There is a 15 person cap on each of these classes, so please be sure to sign in as soon as you know you’re coming. We have left the “At-Home Workout” sign-in available on Wodify in case you’d like to do the workout at home and still log your score.

Warm-up

Warm-up (No Measure)

3 Rounds:

20 Alternating Single Leg V-up

10 Alternating Lateral Lunges

10 DB Press / Side or 10 Push-ups
Single Leg V-Up: https://www.youtube.com/watch?v=8WaDzRANv94

Lateral Lunge: https://www.youtube.com/watch?v=gwWv7aPcD88

Metcon

Metcon (Time)

@CFNR VERSION

For Time:

45-30-15

Front Squat 75/55

30 -20 -10

Toes-to-Bar

MINIMAL EQUIPMENT VERSION:

For Time:

45-30-15

Goblet Squat

V-ups or Tuck ups

ZERO EQUIPMENT VERSION:

For Time:

45-30-15

Jump Squats

Sit-ups
*For the @CFNR Version, you’ll do 45 Front Squats, 30 T2B, 30 Front Squats, 20 T2B, etc.

V-up: https://www.youtube.com/watch?v=7UVgs18Y1P4

Tuck Ups: https://www.youtube.com/watch?v=NBwz02SXl6Q

Jump Squats: https://www.youtube.com/watch?v=87ynaOgFplw

Accessory & Stretching

Metcon (No Measure)

MINIMAL AND ZERO EQUIPMENT ACCESSORY:

3 Sets:

25 Lateral Step-ups / Leg

5 Single Arm DB Front Squat / Side

STRETCHING:

3 Sets:

5 Scorpion Stretch / side

:30 Reverse Plank
Lateral Step-up: https://www.youtube.com/watch?v=e_zx8hSKWek

Scorpion Stretch: https://www.youtube.com/watch?v=tr_3bJ_yyEk

Reverse Plank Hold: https://www.youtube.com/watch?v=uUEKLhpJd1Q

CrossFit North Reston – CrossFit

Announcement

The gym is open again! Join us for an in-person, indoor class at the gym at 6:30am, Noon, or 5:30pm during the week and at 9am on Saturdays. There is a 15 person cap on each of these classes, so please be sure to sign in as soon as you know you’re coming. We have left the “At-Home Workout” sign-in available on Wodify in case you’d like to do the workout at home and still log your score.

Warm-up

Warm-up (No Measure)

AMRAP 6:

50′ Bear Crawl

50′ Walking Lunge or 20 in place

50′ Backwards Bear Crawl
Bear Crawl: https://www.youtube.com/watch?v=2yAWjVCT1VQ

Metcon

Metcon (AMRAP – Reps)

MINIMAL EQUIPMENT VERSION:

On a 10:00 Clock:

Every 2:00:

15 Heavy KB Swing

:20 Handstand Hold

– Rest 2:00 –

On a 10:00 Clock:

Every 2:00:

15 Devil’s Press

:20 Hollow Hold

ZERO EQUIPMENT VERSION:

On a 10:00 Clock:

Every 2:00:

15 Jumping Good Mornings

:20 Handstand or Plank Hold

– Rest 2:00 –

On a 10:00 Clock:

Every 2:00:

15 Broad Jumps

:20 Hollow Hold
Score is total reps apart from holds.

Devil’s Press: https://www.youtube.com/watch?v=hc6dfJHRcD0

Jumping Good Morning: https://www.youtube.com/watch?v=D5qah7d9OlQ

Accessory & Stretching

Metcon (No Measure)

MINIMAL AND ZERO EQUIPMENT ACCESSORY:

3 Sets:

10 Alternating Single DB Curl-to-Press / Arm

30 Slow DB Floor Press

*Sub Backpack or Odd Object as needed.

STRETCHING:

3 Sets:

10 Wall Slides

10 Alternating Spiderman Stretch

10 Arm Circles / Direction
DB Floor Press: https://www.youtube.com/watch?v=i_URJN83nys

Wall Slides: https://www.youtube.com/watch?v=YqNASYjJoLU

Alternating Spiderman Stretch: https://www.youtube.com/watch?v=dG9lniL65wU