W.O.D.

  • Today's WOD - 05/30

    Teams of 2: 4 rounds for time:

    • 20 OHS 95/65 - Each teammate does 10 per round
    • 40 Power Cleans 95/65 - Can Be Broken up however you like BUT can not do more than 10 in a row
    • 60 Box Jump Overs - Follow the Leader style

    At 3-2-1 Go Athlete # 1 Starts doing their OHS, once they pick up the Bar it can not touch the ground until all 20 reps are complete.  Each TM does 10 reps, they can be split up into any rep scheme they want. If the bar touches the ground, there is a 10 burpee penalty for both TM.  Only 1 Bar per team, so you must pick a weight you can both agree on.

    For the Box Jumps - TM 1 jumps then TM 2, once both TM are over the Box start jumping back over with TM 1 again, continue until all reps are complete.

  • Today's WOD - 05/29

    Part 1: 10 min AMRAP:

    • 30 Snatches 75#/45#
    • 30 Snatches 135#/75#
    • 30 Snatches 165#/100#
    • With any remaining time 210#/120#

    Part 2 - 10 down to 1 rep of:

    • Burpees to Pullup Bar
    • T2B

    10 min Cap

  • Today's WOD - 05/28

    Skill: HSPU

    Part 1 -  For time:

    • 800m Run
    • 30 HSPU

    8 min Cap

    Part 2 - Starts right after the 8min cap for Part 1. For time:

    • 800m Run
    • 50 KB Swings 53#/36#

    8 min Cap


  • Today's WOD - 05/27

    21-18-15-12-9-6-3 rep rounds for time of:

    • Calories on Rower
    • Front Squats 115#/75#

    Core - 3 Max Effort Plank Holds

  • Today's WOD - 05/26

    Part 1: 50 Deadlifts in as few sets as possible 225#/155#

    5 min Time Cap

    Compare to to Sept 23, 2014

    Part 2 - 5 rounds for time:

    • 50 Double Unders
    • 15 T2B

    12 min Cap


  • Memorial Day Murph

    For time:

    • 1 mile Run
    • 100 Pull-ups
    • 200 Push-ups
    • 300 Squats
    • 1 mile Run

    Partition the pull-ups, push-ups, and squats as needed. If you've got a twenty pound vest or body armor, wear it.

    In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

    Compare to May 26, 2014

    • CrossFit Fairfax - Heats at 9, 10 & 11
    • CrossFit Reston - Heats at 8, 9, 10 & 11



  • 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


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