Wods

22 September 2021

  • Category: WOD
  • Published: September 22, 2021

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds Bike x 1:00 Inchworm x 10 Glute Bridge x 10 3-4 Rounds Plank x :15-:30 Deadlift x 4-8 Building Weightlifting Deadlift (1 x 3) Record heavy 3-Rep Work up to a heavy 3-rep deadlift today. This should be tounch and go of you feel ...

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21 September 2021

  • Category: WOD
  • Published: September 21, 2021

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds Bike x :30 Pushup x 8/6 Pull Apart x 12 2 Rounds RDL x 8 Hang Power Clean x 8 Strict Press x 8 Weightlifting Clean and Jerk (6 x 3 Building) Record heaviest weight used Follow Structure: Every 3:00 x 6 Rounds 200m ...

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20 September 2021

  • Category: WOD
  • Published: September 20, 2021

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds Row x :30 Cat/Cow x 10 90/90 Hip Rotations x 10 2 Rounds 10 Alt Rev Lunges (Single DB/KB) 8 Goblet Squats 6 Inchworms Weightlifting Front/Back Squat Cycle (3 x 7/13 @65%) Record weight used % Based off Front Squat Week 2 of our ...

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18 September 2021

  • Category: WOD
  • Published: September 18, 2021

CrossFit North Reston – CrossFit Metcon Metcon (3 Rounds for time) Team Wod Chipper Style Teams of Two (only one person working at a time, except run) Every 10:00 x 3 Rounds 50 Power Cleans 50 Wall Balls 50 Push-ups 350m Team RunRecord time for each round

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17 September 2021

  • Category: WOD
  • Published: September 17, 2021

CrossFit North Reston – CrossFit Weightlifting Push Press (6 x 5) Record heaviest weight Follow Structure: Every 2:30 x 6 Rounds 30 Double Unders 10 KBS 5 Push Press (Building) Metcon Metcon (Time) Every 2:30 x 6 Rounds 200/150m Row 8 Toes to Bar 10 Alt DB SnatchRecord slowest round time

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16 September 2021

  • Category: WOD
  • Published: September 16, 2021

CrossFit North Reston – CrossFit Weightlifting Front Squat (3 x 7-10 @60%) Record sets/reps/weight I know many of you are still a little sore from Monday, cutting volume down today, so please focus on executing those front squats. Same weight as earlier in the week, just without the back squats. Metcon Metcon (Calories) 4 Rounds ...

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15 September 2021

  • Category: WOD
  • Published: September 15, 2021

CrossFit North Reston – CrossFit Weightlifting Deadlift (5 x 3-4) Record heaviest set Follow Structure: Every 5:00 x 5 Rounds Row x 400/320m Deadlift x 3-4 Handstand Push-up x 8/6 Metcon Metcon (Weight) 3 Rounds Half Kneeling Single Arm DB OHP x 8-10/Arm Renegade Row x 10/ArmRecord weight used for OHP

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14 September 2021

  • Category: WOD
  • Published: September 14, 2021

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds Lat Stretch x :30/Side Active Bar Hang x :20 Wall Slides x 6 2 Rounds Row x 8/6 Cal Hang High Pull x 6 Strict Press x 6 Weightlifting Metcon (Weight) Every :90 x 10 Rounds 2 Power Cleans + 2 Shoulder to OverheadRecord ...

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13 September 2021

  • Category: WOD
  • Published: September 13, 2021

CrossFit North Reston – CrossFit Weightlifting Front/Back Squat Cycle (3 x 7/13 @60%) Record weight used (% Based off Front Squat) Day 1 of our front squat/back squat cycle. Each set you will perform 7 front squats, rack the bar, take a couple breaths, and unrack the bar and knock out 13 reps of back ...

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11 September 2021

  • Category: WOD
  • Published: September 11, 2021

CrossFit North Reston – CrossFit Metcon Metcon (Time) Teams of 2 For Time 50/40 Cal Row Into 10 Round Relay 16 Walking Lunges 8 Toes to Bar Into 50/40 Cal Row Into 10 Round Relay 16 Walking Lunges 8 Toes to Bar Into 50/40 Cal RowRecord total time Load the lunges as heavy as you ...

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