W.O.D.

  • 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

     

  • Today's WOD - 07/15

    Lift - 1RM Push Press

    Metcon - 10x200m Rows. Rest 60 seconds between sets

    Core - 3x15 GHD situps

     

  • Today's WOD - 07/14

    AMRAP in 15 minutes of:

    • 50 double unders
    • 25 power cleans 115/75#
    • 15 muscle ups

  • Today's WOD - 07/12

    3 rounds for time:

    • 600m Run
    • 30 Wallballs 20#/14#
    • 25 Box Jumps 20 inches

  • Today's WOD - 07/11

    21-15-9-6-3 reps for time of:

    • Power Snatch 95#/65#
    • Bar Facing Burpees

    Core - 50 Hip Extensions

     

RSS Feed