Wods

28 October 2020

  • Category: WOD
  • Published: October 28, 2020

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds :30 Lat Stretch :30 Front Rack Hold :30 HS Hold Into 3 Rounds (Building) 5 Deadlift 5 Hang Power Clean 5 Push Press Metcon Metcon (Time) For Time 20 Rounds 3/2 HSPU 3 Power Cleans (80-85%) 6 Lateral Burpees / 30 Double Unders (Alternating)Record ...

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27 October 2020

  • Category: WOD
  • Published: October 27, 2020

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds :30 Calf Stretch/side :30 Hamstring Stretch/side :30 Pigeon Stretch/side Into 2 Rounds 300/250m Row 10 Walking Lunges Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 300/250m Row 10 DB Snatch 10 Weighted Step Up 1:00 RestRecord Rounds + Reps (Row counts as 1 ...

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26 October 2020

  • Category: WOD
  • Published: October 26, 2020

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds :30 Calf Stretch :30 Spiderman Lunge Hold :30 Squat Hold Into 2 Rounds Bike x :30 Front Squat x 10 DB Strict/Push Press x 6 Weightlifting Front Squat (3 x 3, 1 x ME @85%) Record Max Set Superset with/ DB/KB Overhead Waiters Walk ...

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24 October 2020

  • Category: WOD
  • Published: October 24, 2020

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 1 Round PVC Pass Through x 10 PVC Shoulder ER x :30/side Lat Stretch x 1:00 Goblet Squat x 10 (:05 Hold) 2 Rounds :30 Bike 5 Front Squat 5 RDL 5 Hang High Pull 5 BTN Push Press 5 Hang Power Snatch Metcon Metcon (Time) ...

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23 October 2020

  • Category: WOD
  • Published: October 23, 2020

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) Warm-up 2 Rounds 1:00 Hamstring Stretch 6 InchWorms Into 2 Rounds Row x 1:00 10 BB RDL 5 Pushup to Down Dog Weightlifting Deadlift (1 x 6) Work up to a heavy 6-rep Metcon (5 Rounds for reps) 2:00 Work/2:00 Rest x 5 Rounds 12 Bar ...

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22 October 2020

  • Category: WOD
  • Published: October 22, 2020

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds Cat/Cow x 10 Child’s Pose x :30 Lat Stretch x :30 into 2 Rounds 10 Kip Swings 8 Hang Power Clean 6 Push PressI would build up to a little OVER what you plan to use for the push press. Should be unbroken during ...

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21 October 2020

  • Category: WOD
  • Published: October 21, 2020

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds :30 Calf Stretch :30 Spider-Man Lunge :30 Lat Stretch Into 2 Rounds (Empty/Light Bar) 5 Front Squat 5 Back Squat 5 Overhead Squats Weightlifting Front Squat (3 x 5, 1 x ME @80%) Record Max Effort set Superset w/ 4 Sets Max Pullups (Record ...

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20 October 2020

  • Category: WOD
  • Published: October 20, 2020

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds T-Spine Ext x 10 T-Spine Rotation x 5/Side 1:00 Pigeon Stretch/Side into 3 Rounds (Building) Bike x :30 3 Deadlifts 3 Hang Power Clean 3 Power Cleans Metcon Metcon (Weight) EMOM 25 Min 1) Power Clean x 5 Min 2) Alt Weighted Step ups ...

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19 October 2020

  • Category: WOD
  • Published: October 19, 2020

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds Hamstring Stretch x 1:00 Band Assisted Leg Lowering x 8/Leg Single Leg RDL x 8/Leg Wall Walks x 4 Metcon Metcon (AMRAP – Reps) 4:00 Work / 1:00 Rest x 4 Rounds 500/400m Row 20 DB Snatch Max Toes to Bar (Time Remaining)Score is ...

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17 October 2020

  • Category: WOD
  • Published: October 17, 2020

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10/8 Cal Row 8 Rev Lunges 6 Pushup to Down Dog Metcon Metcon (Time) Teams of 2 For Time 60/40 Bike Cals 8 Rounds (Relay Style) 20 Weighted Walking Lunges (Goblet Hold) 10/5 HSPU 100/80 Cal Row 8 Rounds (Relay Style) 10 Shoulder to ...

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