Wods

16 May 2022

  • WOD
  • May 16, 2022

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds Mini Band Lateral Taps x 8/side Pike w/Alt Toe Tap x 8/side Pull Aparts x 15 Weightlifting Strict Press (3 x 3 @87.5) Record weight used Refer to: 5/9 (82.5%) 5/2 (77.5%) 4/25 (85%) 4/18 (80%) Metcon Metcon (Time) 5 Rounds 8 Shoulder to …

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14 May 2022

  • WOD
  • May 14, 2022

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 1 Round Couch Stretch x :30/Side Pigeon Stretch x :30/Side Adductor Stretch x :30/Side 90/90 Rotations x 10 3 Rounds Bike x :30 Split Squat Hold x :20/Side Air Squat x 10 Metcon Metcon (Time) Teams of 2 20 Round Relay (10/each) Row x 12/10 Cals …

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13 May 2022

  • WOD
  • May 13, 2022

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 1 Round Band Assisted Hamstring Stretch x :60/side Tall Plank to Pike x 10 Inchworm x 10 Every 2:00 x 4 Rounds Bike x :30 RDL/Deadlift x 6-8 (Light-Building) Weightlifting Deadlift (3 x 3 @87.5%) Record weight used Refer to: 5/06 (87.5%) 4/26 (77.5%) 4/21 (85%) …

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12 May 2022

  • WOD
  • May 12, 2022

CrossFit North Reston – CrossFit Warm-up () Weightlifting Bench Press (1 x 3) Build to a heavy triple Then complete: 4 x 3 @85-90% Metcon Metcon (Time) FOR TIME 500/400m Row 20 Bar Facing Burpees 10 Shoulder to Overhead -Rest 1:00- 300/250m Row 15 Bar Facing Burpees 10 Shoulder to Overhead -Rest 1:00- 200/150m Row …

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11 May 2022

  • WOD
  • May 11, 2022

CrossFit North Reston – CrossFit Metcon Metcon (6 Rounds for time) Every 5:00 x 6 Rounds Deadlift x 8 @65-70% Run x 350m Double DB Walking Lunge x 12 (6/6)Record time for each round Load the lunges however you are able to hold the most weight and stay unbroken

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10 May 2022

  • WOD
  • May 10, 2022

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 1 Round Cat/Cow x 10 Adductor Stretch x :30 Side Spiderman Lunge w/reach x 5/side Squat to Stand x 5 2-3 Rounds Bike x :40 KB RDL x 10 / KBS x 15 Goblet Squat x 10 Weightlifting Metcon (5 Rounds for weight) 5 Rounds Min …

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09 May 2022

  • WOD
  • May 9, 2022

CrossFit North Reston – CrossFit Weightlifting Strict Press (4 x 4 @82.5%) Record weight used Refer to: 5/2 (77.5%) 4/25 (85%) 4/18 (80%) Metcon Metcon (4 Rounds for reps) 4 Rounds 2:00 Work / 2:00 Rest 175/145m Row 8 Toes to Bar 175/145m Row Max Toes to Bar (Time Remaining)Record toes to bar for each …

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07 May 2022

  • WOD
  • May 7, 2022

CrossFit North Reston – CrossFit Warm-up () Metcon Metcon (Time) Teams of 2 Chipper Style For Time 24/20 Cal Row 20 Lateral Burpees 24/20 Cal Row 30 Shoulder to Overhead 20 Lateral Burpees 24/20 Cal Row 40 Wall Balls 30 Shoulder to Overhead 20 Lateral Burpees 24/20 Cal Row 60/42 Cal Bike 40 Wall Balls …

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06 May 2022

  • WOD
  • May 6, 2022

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 1 Round Band Assisted Hamstring Stretch x :60/side Tall Plank to Pike x 10 Inchworm x 10 Every 2:30 x 3 Bike x :30 KBS x 15 Strict Pullup x 5-10 Weightlifting Deadlift (4 x 4 @82.5%) Record weight used Refer to: 4/26 (77.5%) 4/21 (85%) …

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05 May 2022

  • WOD
  • May 5, 2022

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 1 Round Cat/Cow x 10 Adductor Rockbacks x 10/ Side Spiderman Lunge w/reach x 5/side Squat to Stand x 5 3 Rounds Bike x :30 Goblet Squat x 8 (:03 Hold) Weightlifting Back Squat (3 x 2 @87.5%) Record weight used Refer back to: 4/5 (@80%) …

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