CrossFit Reston - 310 Victory Drive • Herndon, VA 20170
CrossFit Fairfax - 2831 Dorr Ave • Fairfax, VA 22031
Email Us • (571) 449.7059
Skill - Muscle Ups
WOD - 'Nancy' 5 rounds for time of:
Post number of muscle ups and time of Nancy to comments.
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:
Post load used in emom and time of triplet to comments
Skill - Rope Climbs
WOD - 3 rounds for time of:
Post number of climbs and time of triplet to comments
Part I - Back squat 5 x3. All sets climbing in load.
Part II - Alternating tabata intervals:
Every rep counts
Post top loads of squats and score tabata to comments
Part I - EMOM for 6 minutes:
Part II - AMRAP in 10 minutes:
Post load used for EMOM and score of AMRAP to comments
Part I - 15 min to Set 1RM Sumo Deadlift
Part II - AMRAP in 8 minutes of:
Part I - EMOM for 6 minutes do 5 Hang Power Snatch 95/65#
Part II - “NICOLE" AMRAP in 20 minutes of:
Score is total # of Reps
Compare to Jan 30, 2014
For time: 10,9,8,7,6,5,4,3,2 &1 rep rounds of:
Core - 50 SLOW Ab-Mat Situps
REMINDER - CF Reston will be offering only one class this Saturday at 7am. No Open Gym. No Kids/Teens class.
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
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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