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

Wednesday, 8/2/17

WOD

Clean Pull

5×5 @ 85% of Clean

4 RFT of

  • 400 Meter Run
  • 30 Clam Crunches w/ AbMat
  • 20 Overhead Walking Lunges w/plate (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)

Check out August’s CrossFit Foundations schedule! Foundations classes take place every Wednesday and Friday @ 6:00pm. These classes are a great way for both beginners to learn the basics and for the seasoned CrossFitter to help refresh and perfect their skills!

And remember: these classes come free with any CrossFit Rosslyn *month-to-month or *6-month term membership. They will not go against your class count! This makes it even easier to keep our athlete’s skills consistent and safe.

WOD

For Time

  • 50 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • 40 Hollow Rocks
  • 30 Clean and Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

WOD

Snatch

5×1 @ 90% of 1RM

For Time:

5-10-15-20-15-10-5 of

  • Overhead Squats (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • Toes-to-Bar (L2: K2E, L3: Knee Raises)

WOD

For Time:

  • 80 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 200 Meter Run
  • 40 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 60 Sprawls
  • 80 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 400 Meter Run
  • 20 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 40 Push-ups
  • 60 Lunges
  • 600 Meter Run

WOD

Overhead Squat

5×3 @ 80% of 1RM

3 RFT of

  • 18 Calorie Row
  • 12 Squat Snatches (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 9 Bar Hop Burpees

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Today’s WOD

  • Tuesday, 8/22/17

    WOD 5 RFT of 5 Clean and Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#) 10 Box Jump Overs (Rx: 24″/20″ L2/L3: 20″/18″) 15 Knee-to-Elbows (L2/L3: Knee Raises)
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