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

Blog Archive

WOD

Back Squat – 1RM
 
21-15-9 reps for time:
  • Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#)
  • Toes to bar (L2/L3: Knee Rasies)
  • KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#)
*13 Minute time cap*

WOD

Push Jerk – 5×5 (Same weight for all 5 sets – 75% if 1RM is known)
 
14 Minute EMOM:
  • Even Minutes: 3 HSPU (L2: Kipping and/or pad, L3: 9 Strict DB Presses and/or 9 Pike Presses)
  • Odd Minutes: Max Burpees
Score = Burpees

WOD

4 Rounds for time:
  • 80 Double Unders (L2: 40 Double Under Attempts, L3: 160 Singles)
  • 40 Sit-ups
  • 20 Ring Rows
  • 10 Deadlifts (Rx:225#/155#, L2: 185#/125#, L3:135#/95#)
Buy-out: 800m Run
*30 Minute time cap*

WOD

Snatch Grip Deadlift – 3×8 (Same weight for all 3 sets – 90% of 1RM Snatch if known)
 
For time:
  • 30 Front Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 20 Pull-ups (L2/L3: Banded Pull-ups)
  • 30 Push Presses (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 20 Pull-ups (L2/L3: Banded Pull-ups)
  • 30 Thrusters (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)

WOD

Back Squat – 1RM w/ a 3 second pause then 2×1 @ 85%
 
15 minute AMRAP:
  • 10 Calories Row
  • 15 Hand Release Push-ups
  • 20 Lunges (Total – 10 each leg)

WOD

Strict press – 6×3 (Same weight for all 6 sets  – 80-85% if 1RM is known)
 
4 Rounds for time:
  • 400m run
  • 20 Burpees
  • 3 Rope Climbs (L2: Half Rope, L3: 8 Rope Get-ups)
*20 minute time cap*

1 2 3 4 5 331
Search

Today’s WOD

  • Tuesday, 1/16/18

    Pistol Practice/Progressions   For time: Buy-in: 50 Burpee Box Overs (Rx: 24″/20″ L2/L3: 20″/18″) 4 Rounds: 20 Russian KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#) 20 Calories Row 20 Push-ups *25 Minute time cap*
Find Us on Facebook