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

Friday, 5/18/12

 

WOD:

“Annie”

50-40-30-20 and 10 rep rounds of:

  • Double-unders
  • Sit-ups

Rest

Wall-Squat Contest!!

 

Skill:

  • HSPU
  • Kipping/Butterfly pull-ups

WOD:

20min AMRAP:

  • 4 HSPU
  • 8 Pull-Ups
  • 12 One-legged squats (alternating)

 

Skill:

  • Med Ball Clean
  • Hang Power Clean
  • Hang Clean

WOD:

21, 15, 9 reps of:

  • Hang Power Clean (115#/65#)
  • Box Jump (24″/20″)

For time

 

Skill:

  • Deadlift
  • Thruster

WOD:

Deadlift
3-3-3-3-3

Thruster
5-5-5-5-5

 

Skill:

  • K2E/T2B
  • Shoulders to overhead

WOD:

“300s”

  • 75 Ring Rows (with elevated feet)
  • 75 Back Squats (75#/45#)
  • 75 T2B/K2E
  • 75 Shoulders to overhead (75#/45#)

 

Happy Mother’s Day!!

REST!


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Today’s WOD

  • Friday, 8/18/17

    WOD Squat Clean 5×2 @ 70% of 1RM 12 Minute AMRAP of 9 Front Squats (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#) 6 Sprawl Bar Hops 3 Power Cleans (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#)
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