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

Wednesday, 7/18/12

 

Skill:

  • Kipping Pull-ups
  • Butterfly Pull-ups

WOD:

Nicole

20 min AMRAP:
Run 400 meters (outside)
Max rep Pull-ups

Post number of rounds and total reps of pull-ups completed

 

Skill:

Ring hand stand  :)

WOD:

For time:
100 Squats
15 Ring push ups
75 Squats
15 Ring push ups
50 Squats
15 Ring push ups
25 Squats
15 Ring push ups

 

Skill:

  • Clean
  • Push Jerk

WOD:

“Grace”

30 Clean and Jerk for time

Advance: 135#/95#

Intermediate: 115#/75#

 

 

REST

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

 

WOD:

Hang Power Snatch 5-5-5-5-5

Rest

12min AMRAP of:

  • 6 Goblet Squats (1pood/0.5pood)
  • 8 Push-ups
  • 10 KB SDLHP (1pood/0.5pood)

 

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

 


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Today’s WOD

  • Wednesday, 11/22/17

    WOD 5 RFT of 400 Meter Run 7 Deadlifts (Rx: Body Weight, L2: 80% Body Weight, L3: 60% Body Weight)
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