07 February 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

3 Wall Walks

12 Walking Lunges

10 Kipping Swings

Weightlifting

Back Squat (3 x 3 @87.5)

Record weight used

Metcon

Metcon (Time)

For Time

4 Rounds

14/9 Cal Bike

40 Double Unders

6/3 Handstand Pushup

14/9 HR Pushups
Post total time

RX+

20/14 Cal Bike

40 Double Unders

15/10 HSPU

06 February 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

KB Anchored Thoracic Spine Extension x 6

Underhand Band Pull Apart on Foam Roller x 6

Banded Face Pulls x 6

2 Rounds:

Side Lying Hip Rotations x 5

Sumo Squat x 5 (:05Hold)

X-Band Walk x 10Steps/direction

Metcon

Metcon (5 Rounds for distance)

Every 3:00 x 5 Rounds

:35 Max Effort Row (meters)

2:25 Rest
Record meters for EACH block (what monitor says when time is called)

This is an ALL OUT sprint. Most of you should not be cranking the damper up to 10. More important to accelerate as quick as possible.

Metcon (Time)

Accessory Work

3 Sets NFT

32yd Prowler (215/165)

Single KB Front Rack Carry (offset) x :30-45/side

Side Plank x :30-45/side
Record fastest prowler time

Rx+

235/195

05 February 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

Accumulate 1:00 Handstand Hold

Into

20-15-10

Calorie Row (16-12-8 Ladies)

Goblet Squat

Weightlifting

Clean and Jerk

Perform 8 singles @72.5%, 6 singles @ 75%, and 4 singles @ 77.5%. Take rest as needed between reps.

Perform each rep as a single rep. Be as perfect as you can while accumulating reps.

Enter 77.5% weight in Wodify. All Squat Cleans

Metcon

Metcon (Time)

For Time

20-15-10

Box Step-Ups w/DB (50/35)

Wall Balls

Toes to Bar
Post total time

RX+

30-20-10

04 February 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

6 Inchworms

6 Barbell RDL (75/55)

6 Hang Power Clean + Jerk

6/3 Strict Pullups

Metcon

Metcon (4 Rounds for weight)

Every 3:00 x 4 Rounds

Building TnG Power Snatch

Rd1: x 8

Rd2: x 6

Rd3: x 4

Rd4: x 2
Record weight for each round

(Post jumps in notes section)

**Refer to 01/21/2020

Try to slightly increase weight in a couple rounds from previous scores

Metcon (Time)

For Time

12 Rounds Barbell Complex (75/55)

2:00 Rest

9 Rounds Complex (95/65)

2:00 Rest

6 Rounds Complex (115/75)
Post total work time

(Minus 4 minutes)

Complex:

1 Deadlift

1 Power Clean (from floor)

1 Push Jerk

1 Cluster (from floor)

RX+

95/65

115/80

135/95

03 February 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Glute Bridges

:30-1:00 Plank Hold

2 Rounds

10 Single Leg RDL

10 Air Squats

Weightlifting

Back Squat (4 x 4 @82.5%)

Post weight used

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

Power Clean x 5 (115/75)

Double Unders x 25
Record rounds + reps

RX+

135/95

Strive to accumulate greater then 7 Rounds (need to move faster then rd/min). Cleans should be light, every round should be unbroken TnG cleans.

01 February 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

16yd Prowler (165/125)

10 KB RDL (1.5/1)

10 KBS (1.5/1)

10/6 Pushups

Metcon

Metcon (3 Rounds for reps)

Teams of 2

Relay Style

AMRAP 10

Prowler x 16yds (215/165)

Burpee x 10

2:00 Rest

AMRAP 10

Row x 12/10

Deadlift x 10 (135/95)

2:00 Rest

AMRAP 10

Bike x 10/8

Hang Power Clean x 6 (135/95)
Record total reps for each AMRAP

RX+

155/105

One partner completes full round then other partner completes full round

31 January 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Assault Bike

Then

2 Rounds

10 Kettlebell Swings

10 Lateral Lunges (5/side)

10 Strict Press

Weightlifting

Back Squat (5 x 5 @72.5%)

Record weight used

Metcon

Metcon (AMRAP – Reps)

1:30 Work / 1:30 Rest x 5

20 Wall Balls

Max Power Snatch @95/65
Record total reps of POWER SNATCH only

RX+

115/80

30 January 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

16yd Prowler (165/125)

8 Goblet Squat

:30 Plank

Metcon

Metcon (6 Rounds for time)

Every 4:00 x 6 Rounds

Row x 15/12

Goblet Walking Lunge x 10 (5/Leg)(50/35)

Chest to Bar Pullup x 5
Record time for each round

RX+

70/50lb DB

Bar Muscle Up x 3

29 January 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10/6 Cal Bike

10 OHS (Empty Bar)

10/8 Pushups

Weightlifting

Snatch (8 x 1@72.5%, 6 x 1@75%, 4 x 1@77.5%)

Perform 8 singles @72.5%, 6 singles @ 75%, and 4 singles @77.5%. Take rest as needed between reps.

Perform each rep as a single rep. Be as perfect as you can while accumulating reps.

Enter 77.5% weight in Wodify.

Metcon

Metcon (Time)

For Time

30 Alt DB Snatch (50/35)

15 Lateral DB Burpee

20 Alt DB Snatch

15 Lateral DB Burpee

10 Alt DB Snatch

15 Lateral DB Burpee
Post total time

28 January 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Hang Power Cleans

20 Double Unders

:30 Pullup Bar Hang

Weightlifting

Power Clean (Every :20 x 8:00 @75%)

Record weight used

Metcon

Metcon (6 Rounds for calories)

EMOM 4

Min 1: :30sec Max Cal Row

Min 2: Rest

EMOM 4

Min 1: :40sec Max Cal Row

Min 2: Rest

EMOM 4

Min 1: :50sec Max Cal Row

Min 2: Rest
Record Calories for each min (need 6 scores)

Hard pace row intervals. Increase stroke frequency in order to “accelerate” as quickly as possible