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Blog Archive

Check out November’s CrossFit Foundations schedule! Foundations classes take place every Wednesday and Friday @ 6:00 pm. These classes are a great way for both beginners to learn the basics and for the seasoned CrossFitter to help refresh and perfect their skills!

And remember: these classes come free with any CrossFit Rosslyn *month-to-month or *6-month term membership. They will not go against your class count! This makes it even easier to keep our athlete’s skills consistent and safe.

WOD

“CrossFit Total”

Sum of the Best of Each Lift

  • 1 Back Squat
  • 1 Shoulder Press
  • 1 Deadlift

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

The CrossFit Total is CrossFit’s approach to testing absolute strength, deeming these movements the “three most effective lifts in existence for developing and testing functional strength.”

WOD

Buy in: 600 Meter Run

3 RFT of

  • 10 DB Power Snatch (right side) (RX: 45/25, L2: 35/15, L3: 25/10)
  • 15 AbMat Sit-ups
  • 10 DB Power Snatch (left side) (RX: 45/25, L2: 35/15, L3: 25/10)
  • 15 AbMat Sit-ups

Buy out: 600 Meter Run

WOD

Clean and Jerk
2-2-2-2-2-2-2-2

“Grace”
30 Clean & Jerks for time (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

Halloween Partner WOD Saturday!

For time:

‘Isabel’ +1

31 Snatches for time (Rx: 135#/95#, L2: 115#/75#, L3: 95#/65#, L4: 75#/45#)

Then:

3 Rounds of

  • 31 Pumpkin Balls
  • 31 Pumpkin Partner Sit-ups
  • 31 Pumpkin Sprawls
  • 31 Pumpkin Russian Twists

Then:

‘Grace’ + 1

31 Clean & Jerks for time (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

Both partners must perform a full round of ‘Isabel’ +1 and ‘Grace’ +1 each. Rotate as needed for ‘Pumpkin’ movements.

WOD

Split Jerk
3-3-3-3-3-3

12 Minute EMOM of

  • 2 Strict Presses
  • 4 Push Presses
  • 6 Push Jerks

Form is PARAMOUNT. Your first 12 reps should look like the last!

Weights for movements: RX: 75#/55#, L2: 65#/45#, L3: 45#/25#


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Today’s WOD

  • Wednesday, 11/22/17

    WOD 5 RFT of 400 Meter Run 7 Deadlifts (Rx: Body Weight, L2: 80% Body Weight, L3: 60% Body Weight)
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