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

Tuesday, 9/9/14

Skill

  • Kipping pull-up
  • Butterfly pull-up

WOD

2 RDs for time of:

RX:

  • 50 Pull-ups
  • 75 Sit-ups
  • 50 OH Squats (75#/45#)
  • 75 DUs

L2:

  • 50 Band Pull-ups
  • 75 Sit-ups
  • 50 OH Squats (65#/35#)
  • 75 DUs

L3:

  • 50 Jumping Pull-ups
  • 75 Sit-ups
  • 50 OH Squats (45#/25#)
  • 300 JR

Performance WOD

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

RESULTS:

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Today’s WOD

  • Friday, 1/19/18

    WOD Strict Press – 3×10 (Same weight for all 3 sets)   For time: 15 Power Snatches (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 1200m Run 20 Thrusters (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 800m Run 25 Back Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 400m Run
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