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

Blog Archive

 

REST

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

Kristina 2

  • 400m run
  • 100ft QM
  • 10 walls balls
  • 100ft robot walks
  • 10T2B

3rds for time

Hollow Tunnel Press

 

  • Run 600 m
  • 50 pushups
  • 40 clam crunches
  • 30 pushups
  • 20 clam crunches
  • 10 pushups
  • 100 du

“Angelique’s last day”

Skill:Body Blaster–Burpee jump do a pull up

come back down to a dead hang and do a K2E:)

practice at least 20 reps

WOD

  • 25 kb swings(1 pood,0.5 pood)
  • 15 sit up
  • 5 man makers DB (25lb , 15lb)

8 rds for time

 

“Partner Skills”

  • Front squat 3-3-3-2-1 (focus on rack position)
  • Weighted pull up 3-3-3-3( focus on upper back stability, low lat)

Rest

Partner wod , 3 min stations max reps 12 as many reps

  • Plank hand hold k2e
  • Du
  • Hollow rocks
  • Rope climb

Score= how many reps combined

“Matt’s chipper”(DB  30lb, 15lb , Michael 50lb:)

Run 400 m

25 Burpees

25 DB thrusters

DB Waiter walks 200m

20 burpees

20 DB thrusters

DB Farmer carry  200m

15 Burpees

15 thrusters

Run 400 m

For time

 


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Today’s WOD

  • Saturday, 10/21/17

    Partner WOD Saturday! One teammate working at a time. Switch turns however you like! 18 Minute AMRAP of 4 Handstand Push-ups (L2: w/pad, L3: 4 Seated DB Presses) 6 Toes-to-Bar (L2: K2E, L3: Knee Raises) 8 Jump Squats 200 Meter Run (together)
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