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

Thursday, 12/7/17

WOD

Front Squat – 8RM
For time:
  • 100 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
*Every time you break, you perform 1 Rope Climb* (L2: Half Rope, L3: 3 Rope Get-ups)
3 Rounds not for time:
  • 1 Minute Plank
  • 20 Clam Crunches

WOD

Snatch Complex (2 Snatch High Pulls + 1 Snatch) – Technique Work
20 Minute AMRAP:
  • 200m Run
  • Bear Crawl (One loop around gym)
  • 15 Sit-ups

WOD

Today’s Skill = Handstand Hold & Handstand Walk Practice/Progressions
5 Rounds for time:
  • 15 Calorie Row
  • 20 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 25 KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#)
*30 Minute Time Cap*

WOD

Back Squat – 3RM w/ a 3 Second Pause in the first rep then 85% for 2×3
For time:
  • 88 Double Unders (L2: 44 Double Under Attempts, L3: 200 Singles)
  • 44 Deadlifts (Rx:155#/105#, L2:125#/85#, L3:95#/65#)
  • 22 Bar Facing Burpees
  • 11 Power Cleans (Rx:155#/105#, L2:125#/85#, L3:95#/65#)

WOD

*PARTNER WOD – Switch Whenever (Must do an equal amount of work on each movement)*
28 Minute AMRAP:
  • 60 Calorie Row
  • 50 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 400m Run (Not together – 1 lap each)
  • 30 Toes to Bar (L2/L3: Knee Raises)
  • 20 Dumbbell Squat Cleans (Rx:45#/30#, L2:35#/25#, L3:25#/15#)

Check out December’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.


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Today’s WOD

  • Friday, 12/15/17

    WOD Romanian Deadlifts – 3×8 (Same Weight for all 3 sets) 12 Minute EMOM: 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) Abmat Sit-ups for the remainder of the minute (Score = # of Sit-ups)
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