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

Blog Archive

WOD

Complex of: 1 Snatch + 2 Overhead Squats

1-1-1-1-1-1

In 7 Minutes: Run as many 200 meter laps as possible.

 

WOD

Front Squat

4-4-4-4-4-4

2 RFT of

  • 30 Calorie Row
  • 30 Power Snatches (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)
  • 30 Burpees

WOD

Snatch

3-3-3-3-3

7 RFT of

  • 10 Back Squats (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 1 lap run around courtyard
  • 50 Double Unders (L2/L3: 150 Singles)

WOD

Complex of 1 Power Snatch + 3 Overhead Squats
1-1-1-1-1-1

“Death by Burpees”

1 burpee on the minute, every minute, adding 1 burpee each minute and continuing to add 1 burpee each round until you can no longer continue. Example: If you get to minute/round 15 and you only complete 14 of the required 15 burpees, then you are done and your score is 14+14.

Skill

Snatch

WOD

  • 10 Snatch (Rx: 115#/65#, L2: 95#/55#, L3: 75#/45#)
  • 10 OH Lunges (Rx: 115#/65#, L2: 95#/55#, L3: 75#/45#)

5 rounds for time

Performance WOD

Ramp up to a one-rep max and within 30 seconds of completing the deadlift begin the handstand push-ups. The handstand push-ups must bring the ears below the hands so they needs to be done on parallel bars, parallettes, or some other raised platform like chairs or books. Using the wall for balance is O.K.

11879291_717864591651804_4897833577437731079_o

2015 CrossFit Games WOD

Teens/Masters Event 3

‘SQT’

 3 rounds for time of:

 10 snatches (RX: 95#/75# L2/L3: 75#/55#)

 200-meter sprint 

18389_708388635932733_7233435724094490558_n


1 2 3 4 5
Search

Today’s WOD

  • Saturday, 4/29/17

    WOD 20 Minute AMRAP of 5 Thrusters (RX: 95#/75#, L2: 75#/55#, L3: 65#/45#) and 1 Round of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats
Find Us on Facebook