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WOD

5 RFT of

  • 5 Clean and Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 10 Box Jump Overs (Rx: 24″/20″ L2/L3: 20″/18″)
  • 15 Knee-to-Elbows (L2/L3: Knee Raises)

WOD

Back Squat

5×6 @ 70% of 1RM

3 RFT of

  • 25 DB Push Press
  • 25 DB Deadlifts
  • 25 DB Front Squats

Dumbbell Weights = RX: 45#/25#, L2: 35#/15#, L3: 25#/10#

WOD

The “Anson, we’ll miss you!” WOD

5 Rounds within 30 Minutes of:

  • 20 Box Jumps (RX: 30″/24″, L2: 24″/20″, L3: 20″/18″)
  • 4 Bar Muscle Ups (L2: 4 C2B Pull-ups/4 Deficit Push-ups, L3: 4 Strict Band Pull-ups/4 Push-ups)
  • 400 Meter Run

Perform max burpees after all 5 rounds are complete until 30 minutes are up. 

Score = total burpees completed

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)

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Today’s WOD

  • Tuesday, 8/22/17

    WOD 5 RFT of 5 Clean and Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#) 10 Box Jump Overs (Rx: 24″/20″ L2/L3: 20″/18″) 15 Knee-to-Elbows (L2/L3: Knee Raises)
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