WOD

CrossFit North Reston – CrossFit

Metcon

Metcon (2 Rounds for time)

Every 10:00 x 2 Rounds

30/24 Cal Row

25 Wall Balls

20 Toes to Bar

15 Power Snatch (95/65)

10 Chest to Bar
Record time for each round

RX+

115/75

Muscle ups

CrossFit North Reston – CrossFit

Weightlifting

Back Squat (1 x 5)

Post weight

This is simply to figure out relative % for today. Work up to a weight that feels challenging for a set a 5. Not a all out max here.

Metcon (Weight)

Every 5:00 x 4 Rounds

Bike x 15/10

Handstand Pushup x 8

Back Squat x 5 (80% pt A)
Record weight used

Rx+

12 HSPU

Everyone should be going out of the rack. We will need to partner up in bigger classes today, be prepared to help adjust weight for the next person to go.

CrossFit North Reston – CrossFit

Skill Work

Metcon (Weight)

3 Round NFT

Pistol Squat x 10/Leg (non-alternating)

Dips (on Box) x 10

Barbell Bent Over Row x 10
Record weight used for bent over row

RX+

Ring Dips

All three movements should be performed with a slow tempo. Lowering phase of pistols and dips should be as controlled as possible. Bent over row should be on consistent tempo in both directions. If you are unable to complete dips, scale to as difficult a pushup variation as you can handle.

Metcon

Metcon (Time)

For Time

10 Bar Facing Burpees

20 Power Cleans (115/75)

10 Bar Facing Burpees

20 Power Cleans (135/95)

10 Bar Facing Burpees

20 Power Cleans (155/105)
Post total time

RX+

15 Burpees

135/95

155/105

175/115

CrossFit North Reston – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

w/ a Running Clock….

0:00-10:00

AMRAP 10 (Relay Style)

8 Burpee Box Jump Overs

10/7 Cal Bike
Post total rounds + reps

Metcon (Time)

@12:00

3 RFT

40/32 Cal Row

20 Hang Squat Cleans (95/65)

(Break up reps however you want)
Post time

RX+

115/75

CrossFit North Reston – CrossFit

Weightlifting

Push Jerk (3 x 2-3 @90%)

Record weight used

Metcon (3 Rounds for reps)

4:00 Work / 2:00 Rest x 3 Rounds

Prowler x 32yds (215/165)

Into

(1st Round)

Shoulder to Overhead x 5 (80%)

Chest to Bar x 4

——-

(2nd Round)

Shoulder to Overhead x 7 (70%)

Chest to Bar x 8

———

(3rd Round)

Shoulder to Overhead x 9 (60%)

Pullups x 12
Score total reps for each round

(Don’t include the prowler)

RX+

Muscle ups (Round 1)

CrossFit North Reston – CrossFit

Metcon

Metcon (10 Rounds for weight)

Every 3:00 x 10 Rounds

Alt: Row 15/12 OR Bike 12/9

Into….

3 Squat Cleans (Building)
Record weight for each round

RX starts @95/65

RX+ starts @135/95

Feel free to adjust weight as many rounds as you like. Most should plan for about 5 jumps.

CrossFit North Reston – CrossFit

Weightlifting

Power Snatch (10 x 1 @85%)

Record weight used

**EMOM 10**

x 1 Power Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

9 Toes to Bar

9 Burpees to Target

9 Kettlebell Swings (1.5/1)

9 Box Jumps
Record rounds + reps

CrossFit North Reston – CrossFit

Weightlifting

Front Squat (3 x 4 @85%)

Record weight used

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

Row x 12/10

Thruster x 10 (95/65)

Double Under x 50
Record rounds + reps

CrossFit North Reston – CrossFit

Metcon

Zimmerman (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

11 Chest-To-Bar Pull-ups

2 Deadlifts, 315#

10 Handstand Push-ups
In honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, died on November 2, 2010
To learn more about Zimmerman click here
Ladies weight: 205#

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, ME, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

CrossFit North Reston – CrossFit

Metcon

Metcon (Time)

Teams of 2

For Time

Accumulate the following weight, from ground to overhead.

10,000lbs Male/Male

8,500lbs Male/Female

7,000lbs Female/Female

Every Even Minute : 10 Toes to Bar (shared between partners)

Every Odd Minute : 10 Burpees (shared between partners)
Record total time

You may select your weight, and can utilize a clean and jerk or snatch in order to lift over your head. You must begin with 10 toes to bar.

Partners may do burpees and toes to bar at the same time and can split reps anyway.