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Open Floor! Work on your weakness, ask our coach questions, or WOD make up from this past week.

Teams of two. Only one team member working at a time and can switch at anytime.

15 minute AMRAP of:

  • 20 KB Swings (1.5 pood/1 pood)
  • 20 Hand Release Push Ups
  • 20 SDHP (with KB)
  • 20 Team Synched Sit-ups

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  • 20 Squat Snatches

30 minute time limit. Score = total combined weight snatched. If you snatch more than 20 reps, only count the top 20 reps in weight towards your score. 

Rest

  • 50 GHD Sit-ups

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Perform the following tests:

  • L-Sit for time
  • Handstand walk for distance
  • Weighted pull-up for load (strict)
  • 2min Snatch for reps (75#/45#)

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Skill

Thrusters

WOD

  • 10 Thrusters (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)
  • 200 Meter Run
  • 20 Thrusters
  • 400 Meter Run
  • 30 Thrusters 
  • 800 Meter Run

For Time!

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Don’t forget to RSVP by Thursday, November 6th to attend a bowling party with us! Get to know your fellow Verve and CrossFit Rosslyn members while showing off your bowling skills at Pinstripes in Georgetown. 


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Today’s WOD

  • Friday, 1/19/18

    WOD Strict Press – 3×10 (Same weight for all 3 sets)   For time: 15 Power Snatches (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 1200m Run 20 Thrusters (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 800m Run 25 Back Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 400m Run
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