Tuesday: 141021

Posted: October 20, 2014 by Todd Katz in WODs

Part A) Clean and Jerk (20 minutes work up to a heavy single)

Part B) For Time: (20 minute cap)
12 Clean and Jerks 135/95
24 Pushups
9 Clean and Jerks 135/95
18 Pushups
6 Clean and Jerks 135/95
12 Pushups
3 Clean and Jerks 135/95
6 Pushups

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Coach’s Notes: For Part A, receive in a full squat; for Part B, you may power clean the weight.

Monday: 141020

Posted: October 19, 2014 by Todd Katz in WODs

Part A) Muscle Snatch (15 minutes work up to a heavy single)

Part B) 3 Rounds For Time:
400 Meter Run
9 Burpees
6 Muscle Snatches (70% of your best lift in part A)
3 Box Jumps 36/30 Inches

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Saturday: 141018

Posted: October 17, 2014 by Todd Katz in WODs
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Notes: No Pilates class this Saturday…. Reminder: This Saturday we have the Parent-Child WOD at 10:00 AM. Also, if anyone is interested the Grand Opening at CrossFit North Reston will start at noon and go till about 3pm.

21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24″ Box jump
Begin each round with a 50 meter Bear crawl.

Jason Khalipa 18:07, Alex Rollin 20:40, Cheryl Licon 24:10 (65lb clean, 115lb deadlift, 20″ box).
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U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

Friday: 141017

Posted: October 16, 2014 by Todd Katz in Uncategorized, WODs

Notes: No Pilates class this Saturday…. Reminder: This Saturday we have the Parent-Child WOD at 10:00 AM. Also, if anyone is interested the Grand Opening at CrossFit North Reston will start at noon and go till about 3pm.

Part A) Back Squat (20 minute cap)
5 Reps@75%
3 Reps@85%
1+Reps@95%

Part B) For Time:
800 Meter Run
50 Pushups
30 Chest to Bar Pullups (unbroken) If you break, immediately do 5 burpees then resume where you left off.

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Thursday: 141016

Posted: October 15, 2014 by Todd Katz in WODs

Part A) Press (15 minute cap)
5 Reps@75%
3 Reps@85%
1+Reps@95%

Part B) For Time: (20 minute cap)
For time:
50 double-unders
115/85 -lb. front squats, 15reps
115/85-lb. push presses, 15 reps
50 double-unders
115/85-lb. front squats, 12 reps
115/85-lb. push presses, 12 reps
50 double-unders
115/85-lb. front squats, 9 reps
115/85-lb. push presses, 9 reps

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Wednesday: 141015

Posted: October 14, 2014 by Todd Katz in WODs

Part A) Deadlift (20 minute cap)
5 @75%
3 @85%
1+@95%

Part B) 21-18-15-12-9-6-3 Reps for time: (20 minute cap)
Stone to Shoulder 94/72 Pounds
Toes to Bar (unbroken) Each time you come off the bar, do 5 burpees, and then resume where you left off.

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Tuesday: 141014

Posted: October 13, 2014 by Todd Katz in WODs
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Coach’s Notes: Big Time Congratulations to Coach Courtney on her marriage this past weekend!!! So very happy for you and Matt!!!! Also a big time congrats to Coach Katie on her 3rd Place finish this past weekend in Minnesota at the Alpha Championships. Way to go Noto!!!

Part A) Front Squat (20 minute cap)
5 Reps@75%
3 Reps@85%
1+Reps@95%

Part B) Clean (10 minutes warm-up to a moderate weight)
Part C) AMRAP 10
10 Burpee Box Jumps (20 inch)
10 Squat Cleans 155/115

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