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

Friday, 12/1/17

WOD

Deadlift – 5×5 (Same Weight for all 5 sets – 75% if 1RM is known)
*NO TOUCH AND GO*

7 Rounds for time:

  • 5 Power Cleans (Rx:135#/95#, L2:115#/80#, L3:95#/65#)
  • 10 Burpees
  • 15 Abmat Sit-ups

Join us on Saturday, December 16th for our 2nd annual holiday fitness competition!
This is a fun and friendly event where EVERYONE is encouraged to participate!

  • The first workout starts at 8:30am! The event is set to run until 12:30pm.
  • This is a partner workout. 2 person teams of 2 Males, 2 Females or Male + Female.
  • FREE for members; $5 for non-members.
  • Spectators are welcome! There will be a fun event held for children as well!
  • Prizes will be given out to 1st2nd, and 3rd place winners!

To register you and your workout buddy, email us at info@vervehealthandfitness.com!

WOD

3 RFT of

  • 600 Meter Run
  • 10 Pull-ups (L2: Strict Band Pull-ups)
  • 50 Air Squats
  • 10 Hand Release Push-ups
  • 50 Clam Crunches

WOD

Split Jerk

1-1-1-1-1-1-1-1

4 RFT of

  • 10 Alternating DB Snatches (RX: 45/25, L2: 35/15, L3: 25/10)
  • 3 Rope Climbs (L2: 1 Rope Climb, L3: 9 Rope Get-ups)

WOD

2 RFT of

  • 100 Double Unders
  • 30 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 20 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 10 Sprawl to Pull-ups

WOD

Thrusters

2-2-2-2-2-2

“Jackie”

For time:

  • 1000 Meter Row
  • 50 Thrusters (45#)
  • 30 Pull-ups (L2: Strict Band Pull-ups)

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Today’s WOD

  • Friday, 12/15/17

    WOD Romanian Deadlifts – 3×8 (Same Weight for all 3 sets) 12 Minute EMOM: 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) Abmat Sit-ups for the remainder of the minute (Score = # of Sit-ups)
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