CrossFit North Reston – CrossFit
Announcement
Happy 4th of July!
In observance of the holiday, we will not be holding classes today. Get outside and enjoy the day with your family.
20200703
CrossFit North Reston – CrossFit
Announcement
Because of today’s federal holiday, we have abbreviated our schedule for today. Join us at Noon to do this classic CrossFit girl WOD!
In observance of the 4th of July, we will be closed tomorrow (Saturday).
Warm-up
Warm-up (No Measure)
3 Rounds
Run 100m
10 Arm Circles / direction
10 RDLs
5 Inchworms, no push-up
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run Substitutions if you’re at home:
Row 500m
Bike 1000m
120 Double Unders
240 Single Unders
120 High Knees
80 Jumping Jacks
If you’re at home, you can substitute object bent over rows for pull ups.
Accessory & Stretching
Metcon (No Measure)
ACCESSORIES AND STRETCHING FOR EVERYONE:
3 Sets:
50 Russian Twists
100 Flutter Kicks
STRETCHING:
3 Sets:
:30 Alternating Windmills
:30 Arm Swings Front to Back
:30 Russian Baby Makers
:30 Calf stretch (:15/leg)
Russian Twist: https://www.youtube.com/watch?v=JyUqwkVpsi8
Alternating Windmills: https://www.youtube.com/watch?v=o7j1QJJLEfw
Russian Baby Makers: https://www.youtube.com/watch?v=GiKENv5Rgqg
20200702
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 Jumping Jacks or 50 Single Unders
30 Shoulder Taps
15 Air Squats
Shoulder Taps: https://www.youtube.com/watch?v=QOCn3_iOAro
Metcon
Metcon (AMRAP – Rounds and Reps)
@CFNR VERSION:
2 Sets:
AMRAP 6:
10 Box Jumps
10 Thrusters (95/65)
*Rest 1:00 btw. AMRAPs
MINIMAL EQUIPMENT VERSION:
2 Sets:
AMRAP 6:
10 Jumps Over DB
10 Single Arm DB Thruster (5 each arm)
*Rest 1:00 btw. AMRAPs
ZERO EQUIPMENT VERSION:
2 Sets:
AMRAP 6:
10 Tuck Jumps or Jumps Over Object
10 Lunge Left + Lunge Right + Bodyweight Thruster
*Rest 1:00 btw. AMRAPs
After completing the first AMRAP 6, you’ll rest for 1:00, then you’ll repeat the AMRAP 6 – pick up where you left off.
Single Arm DB Thruster: https://www.youtube.com/watch?v=ZFwvIyUx5PQ
Tuck Jump: https://www.youtube.com/watch?v=jNuaFm7Z2Ns
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
5 Sets:
20 Seated Leg Raises Over Object
10 Single Arm DB Row / Arm
STRETCHING:
Squat Therapy on a 5:00 Clock
Seated Leg Raises Over DB: https://www.youtube.com/watch?v=EvleorZT7wU
Squat Therapy: https://www.youtube.com/watch?v=UeXwvxUk47g
20200701
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:
10 Hollow Rocks
10 Push-up to Downward Dog
10 Lateral Lunges
Hollow Rock: https://www.youtube.com/watch?v=p7j02V1fIzU
Push-up to Down Dog: https://www.youtube.com/watch?v=c2HWDvc2f7U
Lateral Lunge: https://www.youtube.com/watch?v=gwWv7aPcD88
Metcon
Metcon (AMRAP – Reps)
@CFNR VERSION
Max Reps:
3 Sets:
1:00 Single DB Alternating Step-ups
1:00 Single Arm DB Shoulder-to-Overhead (Switch every 10 reps)
1:00 Max Burpee-to-Target
1:00 Max Pull-Ups or Ring Rows
1:00 Rest
MINIMAL EQUIPMENT VERSION:
Max Reps:
3 Sets:
1:00 Single DB Alternating Step-ups
1:00 Single Arm DB Shoulder-to-Overhead (Switch every 10 reps)
1:00 Max Burpee-to-Target
1:00 Max Single Arm DB Bent Over Row (Switch every 10 reps)
1:00 Rest
ZERO EQUIPMENT VERSION:
Max Reps:
3 Sets:
1:00 Alternating Step-ups or Reverse Lunges
1:00 Sit-ups
1:00 Max Burpee-to-Target
1:00 Plank Up-Down
1:00 Rest
Burpee to a Target: https://www.youtube.com/watch?v=FToMxgFU3v8
Plank Up Down: https://www.youtube.com/watch?v=LICrkuVmD4M
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
5 Sets:
30 DB Good Mornings
10 DB Weighted Glute Bridges*
*If you do not have a DB, sub 20 bodyweight glute bridges with :02 pause at the top.
STRETCHING:
3 Sets:
0:30 Russian Baby Makers
0:30 Arm Circles
0:30 Puppy Dog Stretch
Russian Baby Makers: https://www.youtube.com/watch?v=GiKENv5Rgqg
Puppy Dog Stretch: https://www.youtube.com/watch?v=ly5DZSbXH2s
20200630
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 Single Leg RDL / Side
10 Russian Baby Makers
:60 Jumping Jacks or Single Unders
Single Leg RDL: https://www.youtube.com/watch?v=GoKjrvJi-Iw
Russian Baby Makers: https://www.youtube.com/watch?v=GiKENv5Rgqg
Metcon
Metcon (AMRAP – Rounds and Reps)
@CFNR VERSION:
AMRAP 15:
12 Toes to Bar
18 Hang Power Cleans 95/65
24 Alternating Pistols or Scale
MINIMAL EQUIPMENT VERSION:
AMRAP 15:
24 Alt. Single Leg V-up
36 Alternating Single Arm DB Hang Power Cleans
48 Reverse Lunges
ZERO EQUIPMENT VERSION:
AMRAP 15:
24 Alt. Single Leg V-up
36 Toe-Touch + Jump
48 Alternating Pistols or Reverse Lunges
Pistol & Scaling: https://www.youtube.com/watch?v=pMCMZN3fj_A
Single Leg V-Up: https://www.youtube.com/watch?v=8WaDzRANv94
Single Arm DB Power Clean: https://www.youtube.com/watch?v=ukI1RDMkrWY
Toe Touch + Jump: https://www.youtube.com/watch?v=0fSPofh7PPI
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
3 Sets:
1:00 Max DB Pull Over
1:00 Max DB Curl-to-Press
*Sub backpack or odd object if needed.
STRETCHING:
3 Sets:
:30 Bound Angle Stretch
:30 Seated Forward Fold
:30 Upward Dog
DB Pullover: https://www.youtube.com/watch?v=Mcrh83gJac8
Curl to Press: https://www.youtube.com/watch?v=zdQOmPMGjOY
Bound Angle: https://www.youtube.com/watch?v=BK1QXixUYKQ
Upward Dog/Seal Pose: https://www.youtube.com/watch?v=eln0jlSQkI0
20200629
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 7:
100m Jog or :30 High Knees in place
10 Inchworm Push-ups
10 Reverse Lunges / Leg
Inchworm Push Up: https://www.youtube.com/watch?v=2OFMP_LhcB8
Metcon
Metcon (AMRAP – Reps)
MINIMAL EQUIPMENT AND @CFNR VERSION:
On a 21:00 Clock:
Every 3:00:
400m Run
5/3 Handstand Push-ups
ZERO EQUIPMENT VERSION:
On a 21:00 Clock:
Every 3:00:
400m Run
8/5 Hand Release Push-ups
*Rest with any remaining time before the next 3:00 interval
Your score will be how many Handstand Push-ups or Hand Release Push-ups you complete in total.
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
3 Sets:
:30 Plank Hold
:30 Side Plank (L)
:30 Side Plank (R)
STRETCHING:
2 Sets:
:30 Doorway Stretch / Arm
:30 Arm Circles
Doorway Stretch: https://www.youtube.com/watch?v=bN6v5HcHIEw
20200628
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.
We can’t wait to see you!
Warm-up
Warm-up (No Measure)
On a 5:00 Clock
10 Arm Circles Forward
10 Arm Circles Backward
10 Arm Swings Front to Back
10 Alternating Scorpion Stretch
Scorpion Stretch: https://www.youtube.com/watch?v=tr_3bJ_yyEk
Metcon
Metcon (Time)
MINIMAL EQUIPMENT VERSION:
5 Rounds:
9 DB Strict Press / Arm
8 DB Renegade Row / Arm
23 Push-ups on DBs
— The goal for this workout isn’t speed, instead rest as needed to achieve larger sets. This is a strength focused DB workout.
ZERO EQUIPMENT VERSION:
5 Rounds:
:30 Plank Hold
20 Plank Side Bend
20 Push-ups
— To increase difficulty perform a pike or handstand hold in place of the plank hold and you may perform a 15 pike push-up or 10 strict handstand push-up in place of the push-ups.
*If you choose to use a barbell, complete:
14 Strict Press
12 Bent Over Row
23 Push Ups on DBs/Parallettes
@ 75/55, scale accordingly for strict press.
Renegade Row: https://www.youtube.com/watch?v=wTqlJ0aoJlM
Plank Side Bend: https://www.youtube.com/watch?v=pdj39vLsoew
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
Accumulate:
100 Supermans
STRETCHING:
3 Rounds:
:30 Dislocates
:30 Downward Dog to Upward Dog
:30 Arm Circles Forward
Supermans: https://www.youtube.com/watch?v=gCNx4X2TScA
Downward Dog to Upward Dog: https://www.youtube.com/watch?v=1N5Di9l84Uc
20200627
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.
We can’t wait to see you!
Warm-up
Warm-up (No Measure)
2 Sets:
10 Leg Swings / Side
10 Good Mornings
10 Air Squats
5 Burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
AT CFNR WOD
AMRAP 20:
10 Front Squats
60 Double Unders
8 Push Jerks
20 Toes to Bar
6 Power Snatch
10 Box Jump Overs
95/65
ZERO EQUIPMENT/ HO VERSION:
AMRAP 18:
20 Jumping Lunges
30 Lying Toes-to-Bar
30 Up-Downs
60 Mountain Climbers
**If you are using a barbell, complete the front squats, front rack lunges, and OH squats at 95/65.
**If you are in the gym, you may choose to do lying toes-to-bar OR toes-to-bar on the rig.
Lying Toes to Bar: https://www.youtube.com/watch?v=d5yQMplTevU&t=117s
DB OH Squat: https://www.youtube.com/watch?v=azumEfnk-GI
Jumping Lunges: https://www.youtube.com/watch?v=6SFgE2_og_s
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
Accumulate:
100 Weighted or Unweighted Glute Bridges
*Every minute on the minute perform 10 sit-ups.
STRETCHING:
On a 5:00 Clock
:30 Standing Forward Fold
:30 Downward Dog
:30 Upward Dog
Upward Dog/Seal Pose: https://www.youtube.com/watch?v=eln0jlSQkI0
20200626
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.
We can’t wait to see you!
Warm-up
Warm-up (No Measure)
5 Sets:
:30 Leg Swings / Leg
:30 Couch Stretch / Leg
10 Up Downs
Couch Stretch: https://www.youtube.com/watch?v=eoPmgjyj9-Q
Up Down (burpee with no push-up): https://www.youtube.com/watch?v=pUzd9bwrrZM
Metcon
Metcon (AMRAP – Rounds and Reps)
MINIMAL EQUIPMENT VERSION:
AMRAP 15:
5 DB Squat Cleans
10 Alternating DB Front Rack Lunges
10 DB Swings
200m Run
ZERO EQUIPMENT VERSION
AMRAP 15:
30 Good Mornings
15 Push-ups
20 Seated Leg Raises Over Object
200m Run
*If you choose to use a barbell, complete the squat cleans and front rack lunges at 115/75, scale accordingly.
*200m Run Substitutions:
Row 250m
Bike 500m
60 Double Unders
120 Single Unders
60 High Knees
40 Jumping Jacks
DB Squat Clean: https://www.youtube.com/watch?v=SYxObzJ3gn0
DB Swing: https://www.youtube.com/watch?v=uB-fq0HqGK0
Seated Leg Raises Over DB: https://www.youtube.com/watch?v=EvleorZT7wU
Accessory & Stretching
Metcon (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
Accumulate
50 DB Curls Each Arm
50 DB Bent Over Row Each Arm
ZERO EQUIPMENT ACCESSORY:
Accumulate
100 Odd Object Curls Each Arm
100 Odd Object Bent Over Row Each Arm
— Loading should feel light to moderate and should allow for large sets.
STRETCHING:
3 Sets:
:30 Standing Straddle Stretch
:30 Standing Forward Fold
:30 Doorway Stretch (each arm)
Odd Object Bicep Curl: https://www.youtube.com/watch?v=ZjqUPTbXOSE
Object Bent Over Row: https://www.youtube.com/watch?v=TbcCeguuv_4
Standing Straddle: https://www.youtube.com/watch?v=ChPXd7lYub8
Standing Forward Fold: https://www.youtube.com/watch?v=Y78BjkuhH5o
Doorway Stretch: https://www.youtube.com/watch?v=bN6v5HcHIEw
20200625
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.
We can’t wait to see you!
Warm-up
Warm-up (No Measure)
On a 5:00 Clock:
10 Toe Touch + Jump
10 Inchworms – no push-up
10 Leg Swings Each Leg
10 Sit-ups
Toe Touch + Jump: https://www.youtube.com/watch?v=0fSPofh7PPI
Metcon
Metcon (Time)
MINIMAL EQUIPMENT VERSION:
For Time:
42-30-18
Burpees Over Dumbbell
Alternating DB Power Snatch
— You want to use moderate loading on the DB’s. If you can’t perform at least 7 reps in a row then reduce the loading.
ZERO EQUIPMENT VERSION:
For Time:
42-30-18
Burpees
Jump Squats
— Focus on keeping your heels down during the squat and jumping up as high as you can. The squats don’t need to be cycled quickly.
If you chose to use a barbell, complete traditional power snatches at 75/55, scale as necessary.
Accessory & Stretching
Metcon (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
3 sets
15 DB Shrugs
15 DB Curls
15 DB Calf Raises
ZERO EQUIPMENT ACCESSORY:
Accumulate
100 Lying Toes-to-Bar.
*Every minute on the minute perform 10 flutter kicks
STRETCHING
3 Sets:
:60 Couch Stretch / Leg
:60 SLOW Air Squats with hold
:60 Standing Forward Fold
DB Shrugs: https://www.youtube.com/watch?v=g6qbq4Lf1FI
Lying Toes to Bar: https://www.youtube.com/watch?v=d5yQMplTevU&t=117s
Couch Stretch: https://www.youtube.com/watch?v=eoPmgjyj9-Q