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

Saturday, 10/13/12

 

Skill:

Hang Clean

WOD:

Push Press 3-3-3-3-3

-Then-

Every min on the min for 7 min:

3 Hang Clean and Jerks

 

Skill WOD:

  • L-sit 30sec with 30sec break x four sets
  • Partner HS walk for 5min

WOD:

1min in each station, 3 rounds.

  • V Ups
  • Rope Climb (3 points/reps for each climb)
  • Hand clap Push Ups
  • Jumping Lunges
  • 1min break

Score: total # of reps

 

Skill:

KB Snatch

WOD:

Team of 2.  Each teammate will take turns doing the following exercises:

  • 5 KB Turkish Getup (L side)
  • 5 KB Turkish Getup (R side)
  • 20 KB Snatch (L side)
  • 20 KB  Snatch (R side)
  • 400m Run (together)

2 Rounds

-then-

100 medball sit-ups

For time.  Recommended weight for KB is 1.5 pood/1 pood.

 

 

Skill:

  • deadlift
  • Bar Muscle-up

WOD:

Deadlift 5-4-3-3-3

Rest

7min AMRAP Bar Muscle-ups

 

WOD:

For time:
100 Burpee pull-ups

 

Happy Columbus Day.  No 645am class today.

WOD:

“100s”

  • 100 Box Jumps
  • 100 KB Swings (1.5/1pood)
  • 100 Sit-ups
  • 100 Front Squats (95#/65#)

For time.


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Today’s WOD

  • 2018 CrossFit Open Workout Saturday! 2/24/18

    Open Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row for men / 12-cal. row for women Men use 50-lb. dumbbell Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Teenagers 14-15: Boys use 35-lb. […]
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