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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*

WOD

Clean Complex
(2 Clean Pulls + 1 Squat Clean) – 1RM
18-15-12-9-6 of
  • Power Snatch (Rx:75#/55#, L2:60#/40#, L3: 45#/25#)
  • Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • AbMat Sit-ups

WOD

*PARTNER WOD – Switch Whenever (Must do an equal amount of work on each movement)*

25 Minute AMRAP:

4 Rounds of:

  • 30 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#)
  • 30 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 30 Burpees

*After the 4 rounds are completed, you Row for Calories until the 25 Minute AMRAP is over – Switch every 10 Calories*

(Score = # of Calories)

Back Squat – 2RM then 2×2 @ 90%
“Grace”
For time:
  • 30 Clean & Jerks (Rx:135#/95#, L2:115#/80#, L3:95#/65#)

WOD

Today’s Skill: Double Under Practice/Progressions

2 Rounds for time:

  • 100 Double Unders (L2: 50 Double Under Attempts, L3: 200 Singles)
  • 75 Russian KB Swings (Rx:35#/25#, L2:25#/15#, L3:15#/10#)
  • 50 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 25 Burpees

*25 Minute Time Cap*


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Today’s WOD

  • Thursday, 1/18/18

    WOD Pause Overhead Squat – 5×5 (Same weight for all 5 sets)   15 Minute AMRAP: 10 Burpees 15 Ring Rows 20 Lunges (Total – 10 each leg)
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