Wods
27 November 2021
CrossFit North Reston – CrossFit Metcon Metcon (4 Rounds for reps) On a 40min Running Clock… Teams of 2. (Only 1 person works at a time) AMRAP 9 Max Cal Row *Switch w/ partner every 10/7 Cals 1:00 Rest AMRAP 9 8 Deadlifts 6 Hang Power Clean 4 Shoulder to Overhead *Switch w/ partner after ...
25 November 2021
CrossFit North Reston – CrossFit Metcon Metcon (Time) For Time Teams of 2 20 Burpee Box Jumps 30 DB Snatch 20 Burpee Box Jumps 40 Wall Balls 30 DB Snatch 20 Burpee Box Jumps 50 Push-ups 40 Wall Balls 30 DB Snatch 20 Burpee Box Jumps 60 Double Unders (Each) 50 Push-ups 40 Wall Balls ...
24 November 2021
CrossFit North Reston – CrossFit Metcon Metcon (Weight) EMOM 30 Min 1) Row x 14/11 Min 2) Row x 14/11 Min 3) DB Front Rack Reverse Lunge x 8 (Left Leg) Min 4) DB Front Rack Reverse Lunge x 8 (Right Leg) Min 5) Row x 14/11 Min 6) Row x 14/11 Min 7) DB ...
23 November 2021
CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds Bike x 1:00 Banded Hanstring Stretch x :30 Glute Bridge x 10 3 Rounds BB RDL (Building) x 6 Plank x :30 Weightlifting Deadlift (4 x 5 @75%) Record weight used Refer back to 11/18/21. You should be working off of your heavy 2-rep ...
22 November 2021
CrossFit North Reston – CrossFit Weightlifting Bench Press (3 x ME @75%/85%/95%) Record final set Week 3 of our bench cycle. Remember to please record your results, this will help you immensely in the last half of this cycle. Metcon Metcon (Time) For Time 10-8-6-4-2 Hang Power Snatch **30 Double Unders Between Each Set** (2:00 ...
20 November 2021
CrossFit North Reston – CrossFit Metcon Metcon (Time) Team WOD For Time 30/20 Cal Bike 12 Round Relay 3 Power Clean 4 Front Squat 3 Lateral Burpees 30/20 Cal Bike 12 Round Relay 3 Power Clean 4 Shoulder to Overhead 3 Lateral Burpees 30/20 Cal BikeRecord total time Split bike calories between team members. For ...
19 November 2021
CrossFit North Reston – CrossFit Weightlifting Push Jerk (5 x 4 @80%) Record weight used For those working the jerk today, really focus on your re-dip/ receiving position. Push Press (5 x 4 @80%) Record weight used Same as last week, you will be choosing either of the overhead variations to work through for today. ...
18 November 2021
CrossFit North Reston – CrossFit Weightlifting Deadlift (2 x 6, 2 x 4, 2 x 2) Record final set Follow Structure : Every 3:00 x 6 Rounds Bike x :40 (Moderate Pace) Deadlift x 6/6/4/4/2/2 (Building) Use the bike as a means to stay warm and keep moving. Dont have to hold a hard pace, ...
17 November 2021
CrossFit North Reston – CrossFit Metcon Metcon (4 Rounds for time) Cardio Wednesday On a Running Clock… 0-8min… 3 Rounds: 300/250m Row 10 Wall Balls 8-16min… 3 Rounds: 8 Burpee Box Jump 8 Barbell Push Press 16-24min… 3 Rounds: 300/250m Row 10 Wall Balls 24-32min… 3 Rounds: 8 Burpee Box Jump 8 Barbell Push PressRecord ...
16 November 2021
CrossFit North Reston – CrossFit Weightlifting Power Clean (4 x 5 @75%) Record weight used Superset w/ Chest Supported Rows x 8-12 Remember power cleans should be about accelerating the bar from the floor. Most of you should still be hitting muscle cleans or a very shallow receiving position on the power clean. Metcon Metcon ...