W.O.D.

  • Today's WOD - 07/29

    For time:

    • 400m Run
    • 35 OHS 95#/65#
    • 25 Pullups
    • 800m Run
    • 25 Pullups
    • 35 OHS
    • 400m Run

    **20min Time Cap**

    Core - 50 ABMAT sit ups

  • Today's WOD 07/28

    "DT"

    5 rounds for time of:

    • 12 Deadlift 155#/105#
    • 9 Hang Power Cleans
    • 6 Push Jerks

    Compare to October 8, 2013

  • Today's WOD 07/26

    "RANDY" With a Pushup

    • 75 Power Snatches 75#/55# for time

    Every Minute stop and do 5 Hand Release Pushups

  • Today's WOD 07/25

    30-20-10 rep rounds for time of:

    • Pullups
    • Box Jump Overs 24/20 inches

  • Today's WOD 07/24

    AMRAP in 15 minutes of:

    • 250m Row
    • 25 Double Unders
    • 25 Wallballs 20#/14#

    Core - 2 min total plank holds

  • Today's WOD 07/23

    Lift - 12 min to set 3RM Hang Power Clean

    Metcon - 6 min AMRAP:

    • 8 T2B
    • 12 shoulder presses 75#/55#

  • Today's WOD 07/22

    5 rounds for time:

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

    **10 min time cap**

    • Then Run 1 mile for time

  • Today's WOD - 07/21

    Skill - Muscle Ups

    WOD - AMRAP in 8 minutes of:

    • 3 Muscle Ups
    • 5 KB Swings 72#/53#

    Core - 3x10 Back Extensions

     

  • Field Day!

    Join us at 8:00am on July 19th for a fun field WOD with your CrossFit Fairfax/Reston family!

    Fairfax Folks - Meet at Nottoway Park. For directions click HERE.

    Reston Folks - Meet at Frying Pan Farm Park. For directions click HERE.

    Both gyms will be closed that day so come out and have fun with us!

     

  • Today's WOD - 07/18

    3 rounds for time:

    • 400m Run
    • 15 Front Squats 185#/115#
    • 25 Pullups

    **20 min Time Cap**

    Compare to July 25, 2013

    Core - 3x15 Hip Extensions

     

  • Today's WOD - 07/17

    Skill - Ring Dips

    WOD - AMRAP in 12 minutes of:

    • 15 Ring Dips
    • 12 Pistols (alternating legs)
    • 9 KB Swings 53#/36#

    Core - 50 Good Mornings 45#/33#

  • Today's WOD - 07/16

    4 rounds for time:

    • 400m Run
    • 15 OHS 95#/65#
    • 10 HSPU

    **20 min Time Limit**

    Core - 50 T2B

     

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