Wods

04 August 2020

  • Category: WOD
  • Published: August 4, 2020

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 1 Round 10 Cat/Cow 10 PVC Pass Throughs 10 PVC Around the Worlds 3 Rounds Row 10/8 Calories 5 Bar Complex (Front Rack Rev Lunge Each Leg + Front Squat) Weightlifting Push Press (4 x 8) Record heaviest weight Continue to work at or slightly above ...

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03 August 2020

  • Category: WOD
  • Published: August 3, 2020

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 200m Run Into 3 Rounds 5 Inchworm Pushups 10 Kip Swings 15 Air Squats into 200m Run Weightlifting Deadlift (5 x 5) Record heaviest weight used Refer to 7/15 to base sets off of. You do not need to necessarily increase your final weight, instead close ...

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02 August 2020

  • Category: WOD
  • Published: August 2, 2020

CrossFit North Reston – CrossFit At Home Workout Metcon (Time) Minimal Equipment For Time: 100 Burpees* *Every minute on the minute perform 12 reverse Lunges. — Time Cap 15:00. Minimal Equipment For Time: 100 DB Facing Burpees 25 Single Arm OH Squat Left 25 Single Arm OH Squat Right* *Substitute Single Arm OH Walking Lunge ...

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01 August 2020

  • Category: WOD
  • Published: August 1, 2020

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 100m Jog 10 Goblet Squat 10 Kip Swings Metcon Metcon (2 Rounds for time) Every 4:00 x 4 Rounds Run 200m Front Squat x 10 Lateral Bar Burpee x 8 2:00 Rest/Transition Every 4:00 x 4 Rounds Row x 12/10 Cals Single DB Alt ...

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31 July 2020

  • Category: WOD
  • Published: July 31, 2020

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 3 Rounds :30 Kneeling Wall Lat Stretch :30 BB RDL Hold 6 Strict Presses Weightlifting Push Press (5 x 6) Record weight used Refer to 7/13/20 and plan to work about 5-10lbs heavier. Every 2:00 x 5 6 Push Press *Still work to CONTROL the weight ...

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30 July 2020

  • Category: WOD
  • Published: July 30, 2020

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 4 Rounds 5 Snatch Grip DL 3 Hang High Pull 5 Hang Power Snatch 3 OHSYou may build across each round but focus on technique and hitting good positions. Weightlifting Power Snatch (10 x 3 @70-75%) Record weight used Refer to 7/22 We are increasing reps, ...

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29 July 2020

  • Category: WOD
  • Published: July 29, 2020

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds :30 Calf Stretch/Leg 10 KB RDL 2 Rounds 10 Wall Balls 15 Kettlebell Swings Metcon Metcon (4 Rounds for calories) Every 3:00 X 2 Rounds Wall Ball x 15 Toes to Bar x 12 Burpee x 9 1:00 Rest 2 Rounds Every 3:00 x ...

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28 July 2020

  • Category: WOD
  • Published: July 28, 2020

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds :30 Sumo Squat Hold :30 Split Squat Hold 2 Rounds 10 Goblet Squat 3 Wall Walks Weightlifting Front Squat (5 x 3) EMOM 5 3 Front Squat 1:00 Rest/Build EMOM 5 3 Front Squat Refer back to 7/16. We made 3 jumps during front ...

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27 July 2020

  • Category: WOD
  • Published: July 27, 2020

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 200m Run 32yd DB Waiter Walk/Arm 8 Hang Squat Cleans Weightlifting Power Clean (10 x 2) Record weight used EMOM 10 2 Power Cleans @70-75% Metcon Metcon (Time) 4 Rounds 200m Run 16 Hang DB Clean and Press (8/arm) 16 DB Walking LungesPost total ...

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26 July 2020

  • Category: WOD
  • Published: July 26, 2020

CrossFit North Reston – CrossFit At Home Workout Metcon (Time) No Equipment For TIme: 2:00 Knee to Elbow in Plank 42 Jumping Lunges 2:00 Knee to Elbow in Side Plank* 42 Jumping Lunges 1:00 Shoulder Taps in Plank 42 Jumping Lunges 1:00 Plank to Post *Switch Sides as needed Minimal Equipment For Time: 300′ DB ...

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