1621 N. Kent Street, Ste. 100, Arlington, VA 22209 | info@crossfitrosslyn.com | (703) 465-8100

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Happy Fourth of July. 9am WOD Only today!

 

“Whitten”

5 rounds for time of:

22 Kettlebell swings (Rx: 2 pood/1.5 pood, L2: 1.5 pood/1pood, L3: 1 pood/0.5 pood)

22 Box jump, 24 inch box

Run 2 laps

22 Burpees

 

Relocation Announcement
Starting Monday 1/11, we will hold all group classes at our new location at:

 1611 N Kent Street
Suite R1609
Arlington, VA 22209

If you are not familiar with the new location, please come to the old Verve location and we will show you how to get there. It’s only a block away!

WOD

3 rounds for time of:

50 Thrusters (Rx:45#/30#, L2:35#/25#, L3:25#/15#)
500m Row

WOD

Barbell Rows
8-8-8-8-8

For time of:

  • 15HSPUs (L2:8HSPUs, L3: 15 Wall Walk)
  • 3 Rope Climbs (L2: 9 Rope Get-ups)
  • 600m Run
  • 12HSPUs (L2:6HSPUs, L3: 12 Wall Walk)
  • 2 Rope Climbs (L2: 4 Rope Get-ups)
  • 400m Run
  • 9HSPUs (L2:5HSPUs, L3: 9 Wall Walk)
  • 1 Rope Climbs (L2: 2 Rope Get-ups)
  • 200m Run

WOD

Reverse Lunges
10-10-10-10-10

then

10min AMRAP of:

  • 12 single arm alternating KB Snatch (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 15 Abmat Situps

Score: total number of reps

WOD

Front Squat
5-5-3-3-3

Split Jerk
2-2-2-2-2


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Today’s WOD

  • Tuesday, 8/22/17

    WOD 5 RFT of 5 Clean and Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#) 10 Box Jump Overs (Rx: 24″/20″ L2/L3: 20″/18″) 15 Knee-to-Elbows (L2/L3: Knee Raises)
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