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WOD

5 RFT of

  • 400 Meter Run
  • 3 Rope Climbs (L2: 2 Rope Climbs, L3: 9 Rope Get-ups)
  • 25 AbMat Sit-ups

WOD

Strict Press

5×5 @ 80% of 1RM

4 RFT of

  • 10 L Pull-ups (L2: Strict Band Pull-ups)
  • 10 Push Jerks (Rx: 115#/85#, L2: 95#/75#, L3: 75#/65#)
  • 20 AbMat Sit-ups

WOD

4 RFT of

  • 50 Double Unders (L2: 25 DUs, L3: 150 Singles)
  • 40 Hollow Rocks
  • 30 AbMat Sit-ups
  • 20 V-Ups
  • 10 Burpees

For Time:

  • 30 Calorie Row
  • 30 Supermans
  • 30 AbMat Sit-ups
  • 30 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 20 Calorie Row
  • 20 Supermans
  • 20 AbMat Sit-ups
  • 20 KB Swings
  • 10 Calorie Row
  • 10 Supermans
  • 10 AbMat Sit-ups
  • 10 KB Swings

Partner WOD Saturday!

10 Minute AMRAP of

  • 20 Burpee Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 25 AbMat Sit-ups

Partner 1 performs the above workout while partner 2 does a 200 Meter Farmer’s Carry (RX: 45#/30#, L2: 35#/20#, L3: 25#/10#). When partner 2 returns, switch.

2 Minute Rest then

10 Minute AMRAP of

  • 50 Double Unders (L2: 25 DUs, L3: 100 Singles)
  •  25 AbMat Sit-ups

Partner 1 performs the above workout while partner 2 does a 200 Meter Farmer’s Carry (RX: 45#/30#, L2: 35#/20#, L3: 25#/10#). When partner 2 returns, switch.

Score = total rounds.

WOD

Deadlift

3-3-3-3-3-3 then 3+ at 70% of last set of 3

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

For time:

  • 125 AbMat Sit-ups
  • 100 Walking Lunges
  • 75 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 50 Ring Rows

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Today’s WOD

  • Saturday, 10/21/17

    Partner WOD Saturday! One teammate working at a time. Switch turns however you like! 18 Minute AMRAP of 4 Handstand Push-ups (L2: w/pad, L3: 4 Seated DB Presses) 6 Toes-to-Bar (L2: K2E, L3: Knee Raises) 8 Jump Squats 200 Meter Run (together)
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