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

Blog Archive

Team Work Tuesday

WOD:

Team of Two

100 assisted pistol squats

Rest

8min AMRAP

  • 8 Ring Rows
  • 8 Wall Balls 20#/14#

Rest

8min AMRAP

  • 8 Med Ball Cleans 20#/14#
  • 8 DUs
  • 8 OH Squats w/PVC

Count total rounds finished

Rest

Max effort hanging L-holds 3 rounds

 

Skill:

  • Handstand Push-ups
  • Ring-dips

WOD:

“J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

For time!

Rest Day!

 

WOD:

  • 250m Row
  • 50 OH lunges with a med ball 20#/12#
  • 40 hand release push ups
  • 30 KB 50#/25#
  • 20 SDLHP
  • 10 K2E or T2B

2 Rounds

Finish with 0.5mile Run

For time!

 

Skill:

Squat Clean

WOD:

Every min on the min for 15min

  •  4 Squat Cleans 95#/45#
  • 10 Squat Vertical Jumps

Core:

10 GHD sit-ups x 5 rounds

 

Skill:

Muscle Ups

 

WOD:

  • 250m Row (1min to complete)
  • 1min of Muscle Ups
  • 1min of DB Thrusters 45#/25#
  • 1min rest

4 rounds,  Count total reps


1 315 316 317 318 319
Search

Today’s WOD

  • Tuesday, 10/24/17

    WOD “Nicole” 20 Minute AMRAP of 400 Meter Run Max rep Pull-ups (L2: Strict Band Pull-ups)
Find Us on Facebook