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

Friday, 7/13/12

 

WOD:

“Friday the 13th”

Team of two

5 min Row (minimum of one partner change)

Rest

Thirteen 30-sec cycles AMRAP.

  • 30 sec of Back Squats (95#/65#)
  • 30 sec of KB (1.5 poods/1 pood)

Count total reps

Rest

100 Medball toss sit-ups

 

 

WOD:

Max rep pull-ups

Rest

  • 20 DUs
  • 10 Burpee Box Jumps (24″/20″)

8 Rounds for time

 

Skill:

  • Turkish get-up
  • Single arm snatch

WOD:

Single Arm Snatch: 3 (each side) – 3 – 3 – 3 – 3

Rest

150 Wall Ball Shots for time (20#/ 14#)

 

Skill:

Muscle ups

WOD:

4 Rounds for time:

  • 3 Muscle ups (or 9 Pull ups and 9 Ring dips)
  • 10 Deadlifts (224#/135#)
  • 15 GHD Sit-ups (or 30 Abmat sit ups)
  • 200m Run

 

 

WOD:

“Heavy Monday”

90 sec per exercise.  3 Rounds.

  • Shoulders to Overhead (115#/75#)
  • GHD Sit-ups – full range
  • Rope Climbs
  • KB swings – full range (1.5 pood / 1 pood)

One point for each repetition.

 

REST

*As usual, we still have a 11am class for those who want to workout.


1 329 330 331 332 333 334 335 351
Search

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)
Find Us on Facebook