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

Blog Archive

WOD

Snatch – 6×3 (Technique Work or 70-75% of 1RM if known)
*NO TOUCH AND GO*
20 Minute EMOM:
  • 1st Minute: 10 Toes to Bar (L2/L3: Knee Raises)
  • 2nd Minute: 10 Pistols – 5 on each leg (L2: Medball, L3: Box)
  • 3rd Minute: AMRAP Push Press (Rx:75#/55#, L2:60#/40#, L3: 45#/25#)
  • 4th Minute: Rest

WOD

Pause Front Squat – 5×5 (Same Weight for all 5 sets – 70-75% if 1RM is known)
7 Rounds for time:
  • 5 Pull-ups (L2/L3: Strict Banded Pull-ups)
  • 10 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 20 Double Unders (L2: 10 Double Under Attempts, L3: 40 Singles)

12 Days of Christmas

*Progress through the workout just like the 12 days of Christmas is sung. Start with 1, then complete 2+1, then 3+2+1, etc.
  • 1 Push Press (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 2 Front Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 3 Power Cleans (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 4 Deadlifts (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 5 Pull-ups (L2/L3: Strict Banded Pull-ups)
  • 6 Box Jumps (24”/20”)
  • 7 Burpees
  • 8 Air Squats
  • 9 Sit-ups
  • 10 Push-ups
  • 11 Walking Lunges (Each Leg – 22 Total)
  • 12 Calorie Row

WOD

Strict Press – 3RM then 3×3 @ 80%
6 Minute AMRAP:
  • 5 Ground to Overhead (Rx:155#/105#, L2:125#/85#, L3:95#/65#)
  • 20 Air Squats
*3 Minutes Rest*
6 Minute AMRAP
  • 5 Ground to Overhead (Rx:155#/105#, L2:125#/85#, L3:95#/65#)
  • 10 Hand Release Push-ups

WOD

Deadlift – 5×3 (Same Weight for all 5 sets – 85% if 1RM is known)
*NO TOUCH AND GO*

3 Rounds for time:

  • 15 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#)
  • 12 Burpees

Not for time:

  • 100 Abmat Sit-ups

WOD

Today’s Skill: Muscle-up Practice/Progressions
“3 Round Nancy + Helen”
For time:
3 Rounds of:
  • 400m
  • 15 Overhead Squats (Rx:95#/65#, L2:65#/45#, L3:45#/30#)
*THEN – NO REST*
3 Rounds of:
  • 400m
  • 21 KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#)
  • 12 Pull-ups (L2/L3: Strict Banded Pull-ups)
*30 Minute Time Cap*

1 2 3 4 5 6 7 331
Search

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)
Find Us on Facebook