WODs

WARRIOR DASH!   Many Of Your CFL Members And Coaches Will Be Out Participating In This Year’s “Warrior Dash” So We Will Have A Limited Schedule Tomorrow.   9am WOD With Coach Angelo:    “Nancy”   5 Rounds For Time:… Read more »

“Paleo Challenge TABATA”   Perform 20 Sec. Of Work Followed By 10 Sec. Of Rest, For 4 Mins Each, Of The Following Exercises:   1st Round: Seated Sh. Press 2nd Round: KB Swing -Trade With Partner- 3rd Round: ABMAT Sit-Ups… Read more »

Additional Warm-Up:   30 Toe Bounces Calf/Achilles Stretches 20 Knees-To-Chest Jumps   For Time:   25 SHDP 50 Box Jumps (24/20) 20 SDHP 40 Box Jumps 15 SDHP 30 Box Jumps 10 SDHP 20 Box Jumps 5 SDHP 10 Box… Read more »

AMRAP In 20 Mins Of:   400m Run 15 KB Swings (52/35)   Core:   35 Shoulder-To-Heel Bridges (5 Second Count)    

“Hang-Clean Medley”   3 Rounds For Max Reps Of The Hang-Clean   1st: S: 95/65 RX: 115/85 A: 135/95 2nd: S: 80/55 RX: 95/65 A: 115/85 3rd: S: 65/45 RX: 75/45 A: 95/75    

For Time:   15 Chin-Ups 3 Sumo-Deadlifts 12 Chin-Ups 6 Sumo-Deadlifts 9 Chin-Ups 9 Sumo-Deadlifts 6 Chin-Ups 12 Sumo-Deadlifts 3 Chin-Ups 15 Sumo-Deadlifts 75 D/U’s   (S1:95/65 S2:115/85 RX:135/95 A:185/135)   Core:   50 V-Ups    

0930 Warrior Program W/ Coach Angelo   “Santiago” Seven rounds for time of: 35 pound Dumbbell hang squat clean, 18 reps 18 Pull-ups 135 pound Power clean, 10 reps 10 Handstand push-ups   *Santiago, 37, of Belvidere, Illinois, assigned to… Read more »

*Let’s Go See The Best Of Our Gym’s Athletes Compete… The Prison Yard Games at CrossFit Reston   For Time: Run 400m 50 KB Swings 40 Sit-Ups 30 Lunges  

“Stratego”   2-Athlete Teams…   For Time:   1 Ruck Per Team: Complete 3 Total Miles Of Ruck-Sack Movement (45/25) *Your Team May Opt For 1 Mile’s, 800m’s Or 400m’s, Up To You.   Advanced:   1 Bar Per Team:… Read more »

For Time:   Row 1250m   –Then–   10 Rounds Of:   10 Push-Ups 10 Knees-To-Elbows (No Kip)   Teens WOD:   Front Squat 5×5   10 Rounds Of:   10 Slam Balls 5 Burpees