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

Saturday, 3/31/12

 

WOD:

  • 250m Row
  • 50 OH lunges with a med ball 20#/12#
  • 40 hand release push ups
  • 30 KB 50#/25#
  • 20 SDLHP
  • 10 K2E or T2B

2 Rounds

Finish with 0.5mile Run

For time!

 

Skill:

Squat Clean

WOD:

Every min on the min for 15min

  • ¬†4 Squat Cleans 95#/45#
  • 10 Squat Vertical Jumps

Core:

10 GHD sit-ups x 5 rounds

 

Skill:

Muscle Ups

 

WOD:

  • 250m Row (1min to complete)
  • 1min of Muscle Ups
  • 1min of DB Thrusters 45#/25#
  • 1min rest

4 rounds,  Count total reps

Skill:

  • Rope Climb
  • Pull Ups
  • Box Jumps
  • Air Squats

WOD:

  • 50 Pull Ups
  • 50 Box Jumps
  • 50 Air Squats
  • 25 Pull Ups
  • 25 Box Jumps
  • 25 Air Squats
  • 15 Pull Ups
  • 15 Box Jumps
  • 15 Air Squats
  • For Time

 

Skill:
Partner handstand
Deadlift

WOD:
21, 15, 9 rep of
Deadlifts 225#/135#
Bar hop burpees

Core:
50 T2B

Skill:
Burgener Warm-up
Snatch

WOD:
Snatch 5-5-5-5-5
rest
Push-Up and Sit-Up Ladder
20 push ups – 2 sit ups
18 push ups – 4 sit ups
16 push ups – 6 sit ups
…. until you reach 2 push-ups and 20 sit-ups
For time


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Today’s WOD

  • Tuesday, 6/27/17

    WOD 5 RFT of 10 Burpees 10 Pistols (L2: Medball Pistols, L3: Box Pistols) 15 Calorie Row
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