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WOD

“Diane Broken-up”

3 Rounds of

  • 7 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)
  • 7 Handstand Push-ups (L2: w/pad, L3: Seated DB Press)

then

3 Rounds of

  • 5 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)
  • 5 Handstand Push-ups (L2: w/pad, L3: Seated DB Press)

then

3 Rounds of

  • 3 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)
  • 3 Handstand Push-ups (L2: w/pad, L3: Seated DB Press)

WOD

4 RFT of

  • 20 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 20 Hollow Rocks
  • 20 Mountain Climbers (1-1)
  • 20 DB Medball Chest Presses (RX: 45#/25, L2: 35#/15#, L3: 25#/10#)

WOD

Push Jerk

3-3-3-3-3-3

For Time:

Buy-In: 3 Rope Climbs (L2: 1 Rope Climb, L3: 9 Rope Get-ups)

  • 30 Goblet Squats (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 30 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 100 Meter Sprint
  • 20 Goblet Squats
  • 20 KB Swings
  • 100 Meter Sprint
  • 10 Goblet Squats
  • 10 KB Swings
  • 100 Meter Sprint

Buy-out: 3 Rope Climbs

WOD

‘Fight Gone Bad’

3 Rounds, For Total Reps in 17 minutes

  • 1 Minute Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 1 Minute SDLHP (RX: 75/55 L2: 65/35, L3: 55/25)
  • 1 Minute Box Jumps (20″/18″)
  • 1 Minute Push Press (RX: 75/55 L2: 65/35, L3: 55/25)
  • 1 Minute Row (1 Calorie = 1 Rep)
  • 1 Minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

WOD

10 RFT of

  • 10 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 30 Double Unders (L2: 15 DUs, L3: 90 Singles)

WOD

“CrossFit Open Workout 11.4”

10 Minute AMRAP of

  • 60 Bar Facing Burpees
  • 30 Overhead Squats (RX: 120#/90#, L2:95#/65#, L3: 85#/55# )
  • 10 Muscle-Ups (L2: Bar Muscle-Ups, L3: Pull-ups and Dips)

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Today’s WOD

  • Wednesday, 11/22/17

    WOD 5 RFT of 400 Meter Run 7 Deadlifts (Rx: Body Weight, L2: 80% Body Weight, L3: 60% Body Weight)
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