WOD

PAST WODS

Jan

3
Saturday

Foundation

FREE community WOD at 10a today!

WOD

Hero WOD:
“Riley”
For Time:
Run 1.5 miles
150 burpees
Run 1.5 miles

For “hero” RX+, wear a 20# vest for the whole WOD

see comments
2
Friday

Foundation

Snatch Pull Complex
1 Snatch DL + 1 Snatch Pull
15min to work up to a heavy complex.

WOD

For Time:

RX
8 Rounds:
1  bear complex (50% of Clean 1RM)
10 1-arm RKBs, alt (16/12)
Rest 1 min

INT
8 Rounds:
1 bear complex (40% of Clean 1RM)
10 1-arm RKBs, alt (12/8)
Rest 1 min

SC
8 Rounds:
1 bear complex (30% of Clean 1RM)
10 RKBs (12/8)
Rest 1 min

see comments
2
Friday

Foundation

Snatch Pull Complex
1 Snatch Deadlift+ 1 Snatch Pull+ 1 Snatch High Pull
15min to work up to a heavy complex.

WOD

For Time:

RX
8 Rounds:
1 bear cplx (30% of Clean 1RM)
10 1-arm RKBs, alt (16/12)
Rest 1 min

INT
8 Rounds:
1 bear cplx (30% of Clean 1RM)
10 1-arm RKBs, alt (12/8)
Rest 1 min

SC
8 Rounds:
1 bear cplx (30% of Clean 1RM)
10 RKBs (12/8)
Rest 1 min

see comments
2
Friday

Foundation

Back Squat
15 min to find 1rm

WOD

“Fran”
21-15-9:
Thruster (95/65)
Pullup

Compare: 01.09.14

see comments

For those of you who take this stuff way too seriously, here are some tips on tackling Fran from CrossFit Rosslyn

1
Thursday

Foundation

CLASS AT 10a ONLY TODAY

WOD

“2015″
For Time:
Run 800m
20 pullups
30 pushups
40 situps
50 squats
60 double-unders
15 ground-to-overhead (95/65)
60 double-unders
50 squats
40 situps
30 pushups
20 pullups
Run 800m

see comments

Remember, our New Year hours are:
Wednesday, December 31: Open Gym 5a-7a and 11a-1p
Thursday, January 1: Class at 10a only

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