W.O.D.

  • Today's WOD - 12/20

    RESTON will be only offering one class at 7am (no kids class, no Open Gym).

    Skill - Double Unders

    Team WOD - Teams of 2. AMRAP in 20 minutes:

    Pace setter does 50 double unders while the other person does as many reps/rounds of :

    • 15 deadlifts. 155/100#
    • 15 bar facing burpees

  • Today's WOD - 12/19

    JUST A REMINDER THAT CF RESTON WILL BE ONLY OFFERING ONE CLASS @7AM THIS SATURDAY

    Part I - 15 minutes to set 3RM Back Squat

    Part II - AMRAP in 7 minutes of:

    • 12 calories on rower
    • 8 TTB

    Post top load and score of AMRAP to comments


     

  • Today's WOD - 12/18

    10, 9, 8, 7, 6, 5, 4, 3, 2 & 1 rep rounds for time of:

    KB Swings 32KG/24KG.

    After each round of swings do 5 Shoulder-to-overhead 135#/95#.

    Core - 50 slow ABMAT sit ups

  • Today's WOD - 12/17

    'The Bergeron Beep Test'

    EMOM for as long as possible.

    • 7 Thrusters 75/55#
    • 7 pull ups
    • 7 burpees to pull up bar

    The workout is done when you don't complete the required work in the minute.


     

  • Today's WOD - 12/16

    Open 14.4 - AMRAP in 14 minutes of:

    • 60 calories on rower
    • 50 T2B
    • 40 wall ball shots (20# to 10’ / 14# to 9’)
    • 30 power cleans 135#/95#
    • 20 muscle ups

    Compare to 3/21/14


  • Today's WOD - 12/15

    Part I  - Alt. EMOM for 10min:

    • Hang Power (4 to 8) Snatches on the odd
    • 10 Hand Release Push Ups on the even

    Part II - AMRAP in 8 minutes of (MUST use the same bar as EMOM):

    • 30 double unders
    • 20 sumo deadlift
    • 10 push presses

  • Today's WOD - 12/13

    Part I - EMOM for 8 minutes:

    • 5 Thrusters

    Part II - AMRAP in 8 minutes of:

    • 3 Power Cleans 95/65 - 3 Pullups
    • 6 Power Cleans - 6 Pullups
    • 9 Power Cleans - 9 Pullups, etc..

    Each round reps go up by 3


  • Today's WOD - 12/12

    15 min AMRAP:

    • 25 Box Jumps 24/20 inches
    • 20 Alt DB Snatches 45/25#
    • 15 Burpees


  • Today's WOD - 12/11

    Skill - Double Unders

    4 rounds for time:

    • 50 Double Unders
    • 15 T2B
    • 15 SDHP 95/65#

    Compare to 2/19/2013

  • Today's WOD - 12/10

    4 rounds for time:

    • 500m Row
    • 25 OHS 75/55#

    Core - 3 sets of 15 hollow rocks

  • Today's WOD - 12/09

    “ISABEL"

    30 Power Snatches for time 135/95#

    Post time to comments

  • Today's WOD - 12/08

    Skill - Pull ups

    WOD -

    • AMRAP in 1 minute of: 5 pull ups, 10 push ups, 15 air squats
    • Rest 1 minute
    • AMRAP in 2 minutes of: 5 pull ups, 10 push ups, 15 squats
    • Rest 2 minute
    • AMRAP in 3 minutes of: 5 pull ups, 10 push ups, 15 squats
    • Rest 3 minutes
    • AMRAP in 4 minutes of: 5 pull ups, 10 push ups, 15 squats
    • Rest 4 minutes
    • AMRAP in 5 minutes of: 5 pull ups, 10 push ups, 15 squats

    Keep a running tab on rounds complete from interval to interval. Score is total number of rounds done


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