Wods
23 January 2021
CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 x Bike x :30 Cat/Cow x 10 Lat Stretch x :30 Into 3 x (building) 6 Deadlifts 5 Hang Power Clean 4 Shoulder to OH Metcon Metcon (Time) Team Wod (Only one works at a time) For Time 6 Rounds 24/16 Cal Bike 20 Power ...
22 January 2021
CrossFit North Reston – CrossFit Metcon Metcon (3 Rounds for reps) On a Running Clock @0:00 1:20 Work /:40 Rest x 4 Thruster x 12 Pull-ups x Max (time remaining) @10:00 1:20 Work / :40 Rest x 4 Lateral Burpee x 9 Toes to Bar x Max (time remaining) @20:00 1:20Work / :40 Rest x ...
21 January 2021
CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 1:00 Row :30 Goblet Squat Hold Into 3 Rounds 8 Wall Balls 8 BB RDL Weightlifting Front Squat (3 x 8 @85%) Record weight used (This should be 85% of 1/18/21) Follow structure: Every 3:00 x 3 Rounds 12 KBS 8 Front Squat Again ...
20 January 2021
CrossFit North Reston – CrossFit Metcon Metcon (AMRAP – Reps) AMRAP 20 Bike x 18/12 Strict Pull-ups x Max UB DB/KB Row x 10/Arm Weighted Situps x 15 (1:00 Rest)Record total reps of pull-ups Two very hard workouts to start the week. Slow this one down just a bit, focus on getting as much out ...
19 January 2021
CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds :30 Lat Stretch 10 Cat/Cow 10 PVC Pass Throughs Into 2 Rounds 8 Snatch Grip DL 6 Hang High Pull 4 Hang Power Snatch 2 Power Snatch (Mid Shin) Weightlifting Power Snatch (8 x 2) Record Weight used **Complete 1 set Every :90 Seconds ...
18 January 2021
CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 1:00 Row :30 Goblet Squat Hold Into 3 Rounds 12 Walking Lunges 8 BB RDL Weightlifting Front Squat (1 x 8) Record heaviest set. Build to a heavy 8-Rep. You may squat clean or power clean to take the bar from the floor today. ...
16 January 2021
CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds :30 Bike :30 Counter Weight Squat Hold Into 2 Rounds 8 Hang Power Clean 8 Front Squats 8 Kip Swings Metcon Metcon (5 Rounds for reps) In Teams of 2 :90 of Max Cal Assault Bike :90 of Max Toes to Bar :90 of ...
15 January 2021
CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds :30 Lat Stretch 10 Cat/Cow 10 PVC Pass Throughs Into 2 Rounds 8 Snatch Grip DL 6 Hang High Pull 4 Hang Power Snatch 2 Power Snatch (Mid Shin) Weightlifting Power Snatch (4 x 3, 4 x 2, 4 x 1) Record heaviest weight ...
14 January 2021
CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Bike x :30 HR Pushups x 6 Situps x 15 Metcon Metcon (Time) 8 Rounds 9/6 Cal Bike 9/6 Pushups 8 Wall Balls 1:00 RestRecord total time Last week we hit some accessory work with tempo push-ups (6 rounds of 10/6 reps) and V-ups. ...
13 January 2021
CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 250/200m Row :30 Hanstring Stretch/Side 5 Inch Worms Into 3 Rounds 5 Tempo Goblet Squat (1.5 Reps) 5 SL Hip Airplanes 5 Glute Bridges (:10 Hold) Metcon Metcon (2 Rounds for weight) On Running Clock….. @0:00-5:00 Row 1000/800m @5:00-15:00 Build to a Heavy 3 ...