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WOD

Back Squat

5×2 @ 85% of 1RM

4 RFT of

  • 20 Power Snatches (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#20)
  • 20 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

For time:

21-15-9 of

  • Calorie Row
  • Toes-to-Bar (L2: K2E, L3: Knee Raises)

Rest 5 Minutes

21-15-9 of

  • Calorie Row

along with

5-3-1

  • Rope Climbs (L2: 3-2-1, L3: 15-9-3 Rope Get-ups)

WOD

Clean Pull

5×5 @ 85% of Clean

4 RFT of

  • 400 Meter Run
  • 30 Clam Crunches w/ AbMat
  • 20 Overhead Walking Lunges w/plate (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)

WOD

For Time

  • 50 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • 40 Hollow Rocks
  • 30 Clean and Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

WOD

Snatch

5×1 @ 90% of 1RM

For Time:

5-10-15-20-15-10-5 of

  • Overhead Squats (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • Toes-to-Bar (L2: K2E, L3: Knee Raises)

WOD

For Time:

  • 80 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 200 Meter Run
  • 40 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 60 Sprawls
  • 80 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 400 Meter Run
  • 20 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 40 Push-ups
  • 60 Lunges
  • 600 Meter Run

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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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