WOD

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Split Squat Hold (each leg, can be broken up however you like)

Into..

2 Rounds

12/10 Cal Row

12 Wall Balls

Weightlifting

Back Squat (3 x 3 @85%)

Record weight used

Metcon

Metcon (Time)

For Time

4 Rounds

4 Chest to Bar

4 Hang Squat Cleans (135/95)

(3:00 Rest)

3 Rounds

8 Chest To Bar

8 Hang Squat Cleans (115/75)

(3:00 Rest)

2 Rounds

12 Pullups

12 Hang Squat Cleans (95/65)
Post total work time

(Subtract 6:00 from final time)

RX+

155/105

135/95

115/75

CrossFit North Reston – CrossFit

Metcon

BURPEES FOR BUSHFIRES (Time)

FOR TIME:

1 Burpee for every dollar raised for the Australian Red Cross by 7am on Saturday, January 25th!

In Wodify, enter the time it took your group to complete the total number of burpees.

Today is the day we get to thank all of our generous donors!

Depending on the amount of money raised, we’ll figure out a good group size to get that number of burpees completed (ex. If we raise $500, a group of 4 or 5 would work to get all 500 burpees done for that group).

Thank you for all of your efforts in raising money for this The Australian Red Cross to help our friends in Australia fight and recover from the brutal bushfires that are currently wreaking havoc across their homeland.

The ability to donate doesn’t stop here! We’ll keep the Go Fund Me page open for another week (at least). Please share photos and videos on social media and provide a donation link. Make people recognize all the hard work you’re going to put in today!

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Assault Bike

Into..

3 Rounds

12 Alt DB Power Snatch

10 Goblet Squats

Weightlifting

Back Squat (4 x 4 @80%)

Record weight used

Metcon

Metcon (3 Rounds for reps)

AMRAP 5 x 3 (2:00 Rest)

Row x 300/250

Shoulder to Overhead x 20 (95/65)

Toes to Bar x 20
Post total reps for each amrap

Rx+

350/300m Row

Sh2Oh @ 115/75

CrossFit North Reston – CrossFit

Metcon (4 Rounds for reps)

Every 2:00 x 3 Rounds

Prowler x 32yds (215/165)

Into…

Every 2:00 x 3 Rounds

Farmers Carry x 1:00 (1.5/1)

Into…

Every 2:00 x 3 Rounds

Bike x 15/10 Cals

Into…

Every 2:00 x 3 Rounds

25 Double Unders

6 Burpees

Into…

Every 2:00 x 3 Rounds

Row x 18/14 Cals
Record SLOWEST time for EACH station

(This does not include farmers carry)

Metcon

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Glute Bridges

15 Barbell RDLs

20 Sit-ups

Weightlifting

Clean and Jerk (8 x 1 @70%, 6 x 1 @72.5, 4 x 1 @75%)

Perform 8 singles @70, 6 singles @ 72.5, and 4 singles @ 75%. Take rest as needed between reps.

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

Enter 75% weight in Wodify. All Squat Cleans

Metcon

Metcon (Time)

For Time

20 Double Unders

10/6 HSPU

10 Toes to Bar

40 Double Unders

10/6 HSPU

15 Toes to Bar

60 Double Unders

10/6 HSPU

20 Toes to Bar

80 Double Unders
Post total time

**A lot on the pullup bar this week. If your hands are a little beat up, do 1.5x abmat situps

Rx+

15/9 HSPU

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

Steady 5:00 AMRAP

12 Step-ups

12/8 Pushups

12 DB Thrusters

Weightlifting

Metcon (4 Rounds for weight)

Every 3:00 x 4 Rounds

Building TnG Power Snatch

Rd1: x 9

Rd2: x 7

Rd3: x 5

Rd4: x 3
Record weight for each round

(Post jumps in notes section)

Metcon

Metcon (4 Rounds for reps)

AMRAP 2 x 4 (2:00 Rest)

Thrusters x 6 (95/65)

Chest to Bar x 4
Record total reps for each AMRAP

RX+

Thrusters x 10 (95/65)

Muscle ups x 3 (ring if you are capable)

CrossFit North Reston – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2 (Relay Style)

AMRAP 20

Bike 10/6

Deadlift x 6 (185/125)

Bar Facing Burpees x 6
Record total rounds + reps

RX+

225/155

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

Row x 300/250

15 Goblet Squats

12 Alt Step-Ups

9/6 Pushups

6 Strict Toes to Bar

9/6 Pushups

12 Alt Step-ups

15 Goblet Squat

Weightlifting

Back Squat (1 x 5 @70%, 1 x 4 @80%, 1 x 3 @85%)

Record heaviest set

Everyone should be using the numbers from earlier this week. Dont go over your percentages, instead challenge yourself with tempo and control.

Metcon

Metcon (3 Rounds for reps)

AMRAP 4

25/15 Pushups

20 Box Jump Overs (24/20)

Max Cal Row (time remaining)

2:00 Rest

AMRAP 4

20 Box Jump Overs

18/14 Cal Row

Max Pushups

2:00 Rest

AMRAP 4

18/14 Cal Row

25/15 Pushups

Max Box Jump Overs
Score TOTAL reps for EACH section (include all reps, not just max set movement)

RX+

30/20 Pushups

25/20 Cal Row

25 Box Jump Overs

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Slow Tempo PVC Dislocates

5 Strict DB Press (Right Arm)

5 Strict DB Press (Left Arm)

10 Lateral Hops over DB

Weightlifting

Push Press (4 x 8 Building)

Record heaviest set

Perform a set every :90 for 4 sets. Make sure to keep these a PUSH press

Metcon

Metcon (4 Rounds for time)

Every 3:00 x 4 Rounds

40 Double Unders

15 Wall Balls (20/14)

40 Double Unders
Record time for each round

* In order to click rx button you must go unbroken on wall balls each round.

RX+

20 unbroken wall balls

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

12 Band Pull Aparts

12 OHS (w/band)

300/250m Row

Weightlifting

Snatch (8 x 1 @70%, 6 x 1 @72.5%, 4 x 1 @75%)

Perform 8 singles @70, 6 singles @ 72.5, and 4 singles @ 75%. Take rest as needed between reps.

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

Enter 75% weight in Wodify.

Metcon

Metcon (Time)

For Time

35/25 Cal Row

15 Toes to Bar

12/9 HSPU

12 Toes To Bar

9/6 HSPU

9 Toes To Bar

6/3 HSPU

35/25 Cal Row

9 Toes to Bar

6/3 HSPU

12 Toes to Bar

9/6 HSPU

15 Toes to Bar

12/9 HSPU

35/25 Cal Row
Record total time

RX+

Row 45/35 Calories

18 Toes to Bar

18/12 HSPU

15 Toes to Bar

15/9 HSPU

12 Toes to Bar

12/6 HSPU

Row 45/35 Calories

12 Toes to Bar

12/6 HSPU

15 Toes to Bar

15/9 HSPU

18 Toes to Bar

18/12 HSPU

Row 45/35 Calories