W.O.D.

  • Today's WOD - 04/02

    Skill - Muscle Ups

    WOD - 'Nancy' 5 rounds for time of:

    • 400M run
    • 15 overhead squats. 95#/65#

    Post number of muscle ups and time of Nancy to comments.


  • Today's WOD - 04/01

    Part I - EMOM x 8 min.

    2 Hang power cleans + 2 front squats + 2 hang squat cleans + 1 push jerk

    Part II - 3 rounds for time of:

    • 21 calories on rower
    • 15 ring dips
    • 9 deadlifts w/ bar from EMOM

    Post load used in emom and time of triplet to comments

  • Today's WOD - 03/31

    Skill - Rope Climbs

    WOD - 3 rounds for time of:

    • 400M run
    • 20 T2B
    • 10 Burpees to pull up bar

    Post number of climbs and time of triplet to comments

  • Today's WOD - 03/30

    Part I - Back squat 5 x3. All sets climbing in load.

    Part II - Alternating tabata intervals:

    • C2B pull ups
    • HSPU's

    Every rep counts

    Post top loads of squats and score tabata to comments


  • Today's WOD - 03/28

    Part I - EMOM for 6 minutes:

    • 7 Overhead Squats

    Part II - AMRAP in 10 minutes:

    • 10 hang power cleans (same bar as EMOM)
    • 15 burpee box jumps 24/20inches

    Post load used for EMOM and score of AMRAP to comments


  • Today's WOD - 03/27

    Open 15.5

  • Today's WOD - 03/26

    Part I - 15 min to Set 1RM Sumo Deadlift

    Part II - AMRAP in 8 minutes of:

    • 15 Push Press 75#/55#
    • 10 Alt DB Snatch 45#/25#
    • 5 T2B

     


  • Today's WOD - 03/25

    Part I - EMOM for 6 minutes do 5 Hang Power Snatch 95/65#

    Part II - “NICOLE" AMRAP in 20 minutes of:

    • 400m Run
    • 1 Set Max Rep Pullups

    Score is total # of Reps


  • Today's WOD - 03/24

    For time:

    • 30 Clusters 155#/105#
    • 1K Row

    Compare to Jan 30, 2014


  • Today's WOD - 03/23

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

    • Jumping Air Squats
    • SDHP 75/55
    • Lateral Burpees over Barbell

     Core - 50 SLOW Ab-Mat Situps


  • Today's WOD - 03/21

    REMINDER - CF Reston will be offering only one class this Saturday at 7am. No Open Gym. No Kids/Teens class.


    4 rounds for time:

    1 min Pullups
    1 min Box Jumps 24/20 inches
    1 min KB Swings 53/36#
    1 min REST

    Score is total number of reps


     

  • Today's WOD - 03/20

    REMINDER - CrossFit Reston will be offering only one class on Saturday at 7am. The gym will be closed due to the L1 Course being held there this weekend. No Open Gym. No Kids/teens.


    The Open 15.4

    Complete as many reps as possible in 8 minutes of:
    3 HSPU - 3 cleans 185/125#
    6 HSPU - 3 cleans
    9 HSPU - 3 cleans
    12 HSPU - 6 cleans
    15 HSPU - 6 cleans
    18 HSPU - 6 cleans
    21 HSPU - 9 cleans
    Etc., adding 3 reps to the HSPU each round, and 3 reps to the clean every 3 rounds.

     

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