W.O.D.

  • Today's WOD - 05/23

    CrossFit Reston will offer only ONE class on Saturday 05/23 at 7am. We will be meeting at 9am at Frying Pan Farm Park for a FUN Field Day! Join us!!!

    Team WOD - 5 rounds for time:

    • 10 Partner Deadlifts 275/185
    • 15 Burpees
    • 20 Air Squats
    • 400m Run


  • Today's WOD - 05/22

    3 rounds for time:

    • 400m Run
    • 25 Hang Squat Snatches 75/55#


  • Today's WOD - 05/21

    Part I - Back Squat 6x3

    Part II - Fort time: 30-20-10 Reps of Calories on Rower and KB Swings 53/36#


  • Today's WOD - 05/20

    Skill: Pistols

    WOD - 5 rounds for time:

    • 5 DB Snatch R-Arm
    • 5 DB Snatch L-Arm
    • 15 Ring Dips
    • 20 Alternating leg Pistols

  • Today's WOD - 05/19

    6 rounds for time of:

    • 200m Run
    • 30 Double Unders
    • 15 Push Press 75/55


  • Today's WOD - 05/18

    Part I - EMOM for 8 min:

    • 3 Power Cleans, 2 Front Squats, 1 Squat Clean

    Part II - AMRAP in 10 minutes of:

    • 5 Pullups
    • 10 Push Ups
    • 15 Air Squats


  • Today's WOD - 05/16

    'REGIONAL'S EVENT 3' - TEAM WOD

    • RUN 1 MILE
    • 50 overhead squats. 95/65#
    • 100 T2B
    • 150 double unders
    • 50 SDHP 95/65#
    • 100 box jump overs 24/20

    This is a 2 Person Team WOD - Reps can be split up any way you like. Time cap is 26 minutes.


  • Today's WOD - 05/15

    'Tommy V' in honor of the Regionals and Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

    • 21 Thrusters 115/75, 12 rope climbs
    • 15 thrusters, 9 rope climbs
    • 9 thrusters, 6 rope climbs

    Post time to comments

    GOOD LUCK GRETCHEN & CHRISTY!!!!

  • Today's WOD - 05/14

    Part I - EMOM for 10 minutes:

    • Odd - 5 Power Snatch 95/65#
    • Even - 10 OHS (Same weight)

    Part II - AMRAP in 7 minutes:

    • 15 KB swings 53#/36#
    • 15 Goblet Squats 53#/36#


  • Today's WOD - 05/13

    AMRAP in 20 minutes:

    • 15 Box Jump Overs 24"/20"
    • 10 Push ups
    • 5 Power Cleans 165#/115#

    *Every 4 min you must stop and Run 400m (you will running at the 4,8,12,and 16 min marks)

    Post score to comments


  • Today's WOD - 05/12

    Part I - EMOM for 10 minutes:

    • Odd: 1 Shoulder Press + 3 Push Press + 5 Push Jerk
    • Even: Pull ups (4 to 12 athletes choice)

    Post load chosen and number of pull ups chosen to comments

    Part II  - 'RANDY' in honor of the upcoming Regionals and Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008 in the line of duty.

    • 75 Snatches for time 75/55#

    Post load and time to comments


  • Today's WOD - 05/11

    5 rounds for time of:

    • 5 Deadlifts 315#/225#
    • 10 Bar Facing Burpees
    • 15 Air Squats

    Once 5 rounds are complete, Run 1 mile.

    There is a 10 min Time Cap on the 5 rounds, if the cap hits and you are still working out start running. Score is total time for WOD and run.

    Compare to 06/22/14


     

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