Wods

23 June 2021

  • Category: WOD
  • Published: June 23, 2021

CrossFit North Reston – CrossFit Metcon Metcon (5 Rounds for calories) EMOM 30 Min 1) Bike x :40 Min 2) Kettlebell Swing x 20 Min 3) Double Unders x 50 Min 4) Row x :40 Min 5) Weighted Situp x 15 Min 6) Strict Pullups x Max (Unbroken)Post the sum of calories (bike + row) ...

Continue reading

22 June 2021

  • Category: WOD
  • Published: June 22, 2021

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) Stretch/Mobilize Lats Pecs T-Spine 2 Rounds Hang Power Clean x 6 Push Press x 6 Push Jerk x 6 Active Bar Hang x :20 Weightlifting Push Jerk (3 x 8) Record heaviest weight Last week was a our first week in while hitting some heavy push ...

Continue reading

21 June 2021

  • Category: WOD
  • Published: June 21, 2021

CrossFit North Reston – CrossFit Weightlifting Deadlift (5 x 4) Record weight used Superset w/ WB Deadbugs x 6/Side Metcon Metcon (Time) For Time 4 Rounds 15/12 Cal Row 20 Weighted Box Step-Ups (10/Leg) 15/10 PushupsRecord total time Using a single dumbell for step-ups today.

Continue reading

19 June 2021

  • Category: WOD
  • Published: June 19, 2021

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) Stretch -Calves -Hamstrings -Lats Into 2 Rounds :30 Bike 3-5 Strict Pullups/Ring Rows 6 Barbell RDL 5 Hang Power Clean 4 Strict Press/Push Press Metcon Metcon (3 Rounds for reps) Team of 2 3 Rounds :90 Max Cal Bike :30 Rest :90 Max Power Clean and ...

Continue reading

18 June 2021

  • Category: WOD
  • Published: June 18, 2021

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds PVC Pass Throughs x 10 Hip Circles x 5/Side 2 Rounds Pushup (3) into Down Dog (:05) x 3 Reverse Lunge x 12 (bodyweight/light DB) Weightlifting Metcon (Weight) 4 Sets Landmine Press x 8/Arm Landmine Row x 10/Arm Landmine Rotations x 6/SideRecord weight on ...

Continue reading

17 June 2021

  • Category: WOD
  • Published: June 17, 2021

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds Banded Lat Stretch x :30-:60 Couch Stretch (w/ Reach) x :30 2 Rounds Row x 10/8 Inchworm x 5 Goblet Squat x 10 Weightlifting Front Squat (3 x 3, 1 x ME) Record max effort set **See Percentages** Record max effort set (Post weights ...

Continue reading

16 June 2021

  • Category: WOD
  • Published: June 16, 2021

CrossFit North Reston – CrossFit Metcon Metcon (Time) For Time: 10 Deadlifts Bike/Row 10 Deadlifts 15 Pull-ups Bike/Row 10 Deadlifts 350m Run 15 Pull-ups Bike/Row 10 Deadlifts 40 Hang DB Snatch (20/Arm) 350m Run 15 Pull-ups Bike/Row 10 Deadlifts 50 Sit-Ups 40 Hang DB Snatch (20/Arm) 350m Run 15 Pull-ups Bike/Row 10 DeadliftsRecord total time ...

Continue reading

15 June 2021

  • Category: WOD
  • Published: June 15, 2021

CrossFit North Reston – CrossFit Warm-up Warm-up (No Measure) 2 Rounds PVC Pass Throughs x 10 Wall Slides x 10 Pull Aparts x 10 2 Rounds Strict Press x 3 Push Press x 3 Push Jerk x 3 (w/pause in 2nd dip position) Weightlifting Push Jerk (4 x 5 Building) Record heaviest weight We have ...

Continue reading

14 June 2021

  • Category: WOD
  • Published: June 14, 2021

CrossFit North Reston – CrossFit Weightlifting Lateral Lunge (4 x 8/Leg) Record weight used Been a while since we hit these. Really great movement to build hip/glute strength. Loading these will be a little individualized so we will spend time at the beginning of class to review. Metcon Metcon (5 Rounds for reps) Every 4:00 ...

Continue reading

12 June 2021

  • Category: WOD
  • Published: June 12, 2021

CrossFit North Reston – CrossFit Metcon Metcon (3 Rounds for reps) Team Workout (Relay Style) AMRAP 10 9/7 Cal Row 3 Shoulder to Overhead AMRAP 10 9/6 Cal Assault Bike 3 Front Squat AMRAP 10 10 Lateral Burpees 30 Double Unders *3min. Rest Between SectionsRecord total reps for each AMRAP When its your turn, try ...

Continue reading