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

Wednesday, 4/4/12

Skill:

Thrusters

WOD:

Thrusters
3-3-3-3-3

Rest

12 OH Lunges 45#/25#
12 Roll-ups
12 Superman
6 Rounds for time

Team Work Tuesday

WOD:

Team of Two

100 assisted pistol squats

Rest

8min AMRAP

  • 8 Ring Rows
  • 8 Wall Balls 20#/14#

Rest

8min AMRAP

  • 8 Med Ball Cleans 20#/14#
  • 8 DUs
  • 8 OH Squats w/PVC

Count total rounds finished

Rest

Max effort hanging L-holds 3 rounds

 

Skill:

  • Handstand Push-ups
  • Ring-dips

WOD:

“J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

For time!

Rest Day!

 

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


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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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