Wods

24 January 2020

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 ...

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23 January 2020

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 ...

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22 January 2020

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 ...

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21 January 2020

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 3Record weight for each round (Post jumps in notes section) ...

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18 January 2020

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 6Record total rounds + reps RX+ 225/155

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17 January 2020

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 ...

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16 January 2020

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 ...

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15 January 2020

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 ...

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14 January 2020

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 12 DB Snatch 10 Burpees 8/5 Strict Pullups Weightlifting Power Clean (Every :20 x 8:00 @70%) Record weight used Focus on pulling yourself under the bar and receiving the bar in a great front rack position on each rep Metcon Metcon (5 Rounds for ...

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13 January 2020

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 300/250m Row :30 Split Squat Hold/Side 10 Wall Balls Weightlifting Back Squat (1 x 1) Build to a heavy single We will be using today’s score to base our percentage work off of for the next few weeks. Please make sure to maintain DEPTH ...

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