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WOD

“12.3”
18 Minute AMRAP:
  • 15 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 12 Push Presses (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 9 Toes-to-bar (L2/L3: Knee Raises)

WOD

Jerk Complex (2 Push Jerks + 1 Split Jerk) – 1RM

15 Minute AMRAP:

  • 10 Pull-ups (L2:Banded Pull-ups)
  • 20 Hand Release Push-ups (L2:Knees)
  • 30 Lunges (Total – 15 each side)

Check out February’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

Double Under Practice/Progressions

3 Rounds for time:

  • 15 Alternating Dumbbell Snatches (1-1) (Rx:45#/30#, L2:35#/25#, L3:25#/15#)
  • 30 Medball Cleans (Rx:20#/14#, L2:14#/12#, L3:12#/10#)
  • 60 Air Squats

WOD

Deadlift – 5×3 (Same Weight for all 5 sets – 85-90% if 1RM is known)
*NO TOUCH AND GO*
 
40-30-20-10
  • Thrusters (Rx:75#/50#, L2:60#/40#, L3:45#/30#)
  • Sit-ups

WOD

Strict Press – 5RM then 85% for 2×5
 
“Karabel”

10 Rounds for time:

  • 3 Snatches (Rx:135#/95#, L2:115#/80#, L3:95#/65#)
  • 15 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)

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Today’s WOD

  • 2018 CrossFit Open Workout Saturday! 2/24/18

    Open Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row for men / 12-cal. row for women Men use 50-lb. dumbbell Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Teenagers 14-15: Boys use 35-lb. […]
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