Wods

12 April 2021

  • Category: WOD
  • Published: April 12, 2021

CrossFit North Reston – CrossFit Weightlifting Deadlift (4 x 7-9) Record weight/reps Superset w/ Banded Rotations x 8/Side Or Side Plank x :30/Side Metcon Metcon (AMRAP – Reps) 1:00 Work / :30 Rest x 6 Rounds 3 Power Cleans Into Max Wall Balls (time remaining each round)Record total wall balls (Post weight in comments)

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10 April 2021

  • Category: WOD
  • Published: April 10, 2021

CrossFit North Reston – CrossFit Metcon Metcon (Time) Team Wod Chipper For Time 50/40 Cal Row 40/30 HSPU/Push-ups 50 Front Squats 30 Pull-Ups 50 Lateral Bar Burpees 30 Pull-Ups 50 Front Squats 40/30 HSPU/Push-ups 50/40 Cal RowRecord total time Break up the work however you like. Only one person may work at a time. Dont ...

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09 April 2021

  • Category: WOD
  • Published: April 9, 2021

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds Active Leg Raise x 6/side 90/90 Hip Rotations (w/glute stretch) x 5/side 2 Rounds Banded Clam x 10/side DB Waiter Walk x :30/side Weightlifting Romanian Dead Lift (3 x 10) Record weight used Superset w/ Curtesy Step-Up x 8/Side Metcon Metcon (Time) For Time ...

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08 April 2021

  • Category: WOD
  • Published: April 8, 2021

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds Pushup (3) into Down Dog Hold (:05) x 3 Active Bar Hang x :20 2 Rounds Hang Muscle Clean x 5 Hang Power Clean x 5 Shoulder to Overhead x 5 Weightlifting Floor Press (4 x 8) Record heaviest set This is our second ...

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07 April 2021

  • Category: WOD
  • Published: April 7, 2021

CrossFit North Reston – CrossFit Weightlifting Front Squat (3 x 6) Record weight/reps Just the same as our deadlift cycle, we are restarting our front squat. Refer back to the last few weeks, you shoukd be aiming to bump another 5-10lbs for your three working sets. Metcon Metcon (4 Rounds for reps) AMRAP 3 Bike ...

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06 April 2021

  • Category: WOD
  • Published: April 6, 2021

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds PVC Pass Through x 10 / Single Arm Circles x 5 Wall Slides x 8 Active Bar Hang x :20 3 Rounds Strict Press x 3 Push Press x 3 Push Jerk x 3 Bent Over Row x 10 Weightlifting Push Jerk (10 x ...

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05 April 2021

  • Category: WOD
  • Published: April 5, 2021

CrossFit North Reston – CrossFit Weightlifting Deadlift (4 x 6-8) Record weight used Ideally inwoukd like to see everyone starting over on thos cycle, but you should try to add 5-10lbs on the weight you were previously using Metcon Metcon (2 Rounds for reps) Every 6:00 x 2 Rounds (1:00 Rest Between) Buy In: 500/400m ...

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03 April 2021

  • Category: WOD
  • Published: April 3, 2021

CrossFit North Reston – CrossFit Metcon Metcon (5 Rounds for reps) In Teams of 2 :90 of Max Cal Row :90 of Max Toes to Bar :90 of Max Hang Power Cleans :90 of Max Shoulder to Overhead :90 of Max Burpee Box Jumps 2min. Rest Repeat For 3 Total RoundsRecord total reps at each ...

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04 April 2021

  • Category: WOD
  • Published: April 2, 2021

CrossFit North Reston – CrossFit Weightlifting Power Snatch (5 x 3, 5 x 2, 5 x 1) Record top end weight Follow structure: EMOM 5 3 Power Snatch @70% (1:00 Rest) EMOM 5 2 Power Snatch @80% (1:00 Rest) EMOM 5 1 Power Snatch @90% Metcon Metcon (Time) For Time 7 Rounds 9/6 Cal Bike ...

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01 April 2021

  • Category: WOD
  • Published: April 1, 2021

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds Couch Stretch x :30 Pigeon Stretch x :30 Cat/Cow x 10 2 Rounds Prone Single Leg Hip Extension x 10/Leg Pushup (3) into Down Dog (:05) x 3 Weightlifting Hip Thrust (4 x 12-15) Focus on feeling your GLUTES work to extend your hips. ...

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