Friday: 141024

Posted: October 23, 2014 by Todd Katz in Uncategorized

Notes: Due to the large number of Halloween Havoc participants, the 4:30 Strongman class tomorrow has been cancelled. We would love to have some volunteers come out tomorrow night around 7:30 and help with the setup for the Halloween Havoc on Saturday. In case it hasn’t been mentioned, all classes on Saturday are cancelled.

Part A) Deadlift (10 minutes work up to a moderate weight… please do not try and go for a 1RM, we are doing that next week).

Part B) Halloween Havoc WOD 1 (if you are competing Saturday you can use this with your teammate to strategize).
In teams of two AMRAP 8
3 Deadlifts 275/175
6 Lateral Bar Burpees
9 Box Jumps 30/24
12 Toes to Bar

Thursday: 141023

Posted: October 22, 2014 by Todd Katz in Uncategorized

Part A) Front Squat (20 minutes work up to a heavy single)

Part B) 10-9-8-7-6-5-4-3-2-1 Reps for Time:
Front Squat 115/85
Kettlebell Swings 2/1.5 pood

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Posted: October 21, 2014 by Todd Katz in WODs
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Four rounds EACH for time of:
Row 500 meters

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Coach’s Notes: Make sure you take adequate recovery between each of these rounds. This is an all out blood and guts effort. 5 – 7 minutes of recovery at least.

Compare to: 140410

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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