W.O.D.

  • Today's WOD - 12/22

    Skill - Muscle ups

    WOD - ‘D.T.' 5 rounds for time:

    • 12 Deadlifts #155/105#
    • 9 Hang Power Clean
    • 6 Push Jerks

    Compare to 10/08/13

    In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

     

  • 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

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