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

Saturday, 9/8/12

 

Skill:

  • T2B
  • single arm power snatch

WOD:

  • 20 Alternate single arm power snatch (45#/30#)
  • 200m run
  • 3 rounds

then

  • 30 T2B

then

  • 500m Row

For time

 

Skill:

Thrusters

WOD:

for time:

100 Thrusters (95#/65#)

100 (50 each side) med ball russian twists (20#/12#)

 

WOD:

For time:
25 Walking lunges
20 Pull-ups
50 Box jumps (20″/18″)
20 DUs
25 Ring dips
20 K2E
30 KB swings (2 pood / 1.5 pood)
30 Sit-ups
20 Hang squat cleans (35#/20#)
25 Back extensions
30 Wall ball (20#/14#)
3 Rope climb ascents

 

WOD:

Team of two

16min AMRAP:

  • 4 HSPU
  • 6 Ring Straight Leg Raises
  • 8 Jumping Squat

 

Skill:

  • Deadlift
  • Burpees

WOD:

  • 30sec Handstand hold
  • 30sec Break
  • 4 Rounds
Rest
  • 5 Deadlift – controlled eccentric motion (275#/145#)
  • 10 Burpees
  • 5 Rounds for time

 

 

Happy Labor Day!  We only have 10am class today.

NO Wait-List.  Just show up if you are up for the challenge.

“Cindy”

20 min AMRAP:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

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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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