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WOD

Squat Clean

5×2 @ 70% of 1RM

12 Minute AMRAP of

  • 9 Front Squats (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#)
  • 6 Sprawl Bar Hops
  • 3 Power Cleans (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#)

WOD

6 RFT of

  • 16 Burpees
  • 16 Ring Dips (L2: w/ Band, L3: Box Dips)
  • 16 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)

WOD

Strict Press

3×10 @ 70% of 1RM

For Time:

  • 10 Handstand Push-ups (L2: w/pad, L3: DB Strict Press)
  • 10 Double Unders (L2: 5 DUs, L3: 20 Single Unders)
  • 8 Handstand Push-ups
  • 20 Double Unders (L2: 10 DUs, L3: 40 Single Unders)
  • 6 Handstand Push-ups
  • 30 Double Unders (L2: 15 DUs, L3: 60 Single Unders)
  • 4 Handstand Push-ups
  • 40 Double Unders (L2: 20 DUs, L3: 80 Single Unders)
  • 2 Handstand Push-ups
  • 50 Double Unders (L2: 25 DUs, L3: 100 Single Unders)

WOD

5 RFT of

  • 30 Calorie Row
  • 10 Ring Rows
  • 6 Pistols (L2: to Medball, L3: Box Pistols)

WOD

Deadlift

5×5 @ 80% of 1RM

3 RFT of

  • 11 Overhead Squats (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 11 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 11 AbMat Sit-ups

WOD

For Time:

  • 21 Thrusters (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 400 Meter Run
  • 15 Thrusters
  • 200 Meter Run
  • 9 Thrusters
  • 400 Meter Run
  • 6 Thrusters
  • 200 Meter Run
  • 3 Thrusters

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Today’s WOD

  • Friday, 8/18/17

    WOD Squat Clean 5×2 @ 70% of 1RM 12 Minute AMRAP of 9 Front Squats (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#) 6 Sprawl Bar Hops 3 Power Cleans (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#)
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