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

Blog Archive

WOD

20 Minute AMRAP of

  • 5 Thrusters (RX: 95#/75#, L2: 75#/55#, L3: 65#/45#)

and

1 Round of Cindy

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

Partner WOD Saturday!

One teammate working at a time. Switch turns however you like!

For time:

  • 1000 Meter Row
  • 60 Burpees
  • 750 Meter Row
  • 80 Push-ups
  • 500 Meter Row
  • 100 Air Squats
  • 250 Meter Row
  • 120 AbMat Sit-ups

 

WOD

For Time:

  • 30 Calorie Row
  • 50 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 30 Pull-ups (L2: Strict Band Pull-ups)
  • 50 Sit-ups
  • 30 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 50 Air Squats
  • 30 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 50 Burpees

WOD

4 RFT of

  • 3 Bar Muscle-ups (L2: 6 C2B/6 Box Dips, L3: 6 Strict Band Pull-ups/6 Box Dips)
  • 10 Roll-up Starfish Jumps
  • 15 Air Squats
  • 20 Wall Touches (6 inches above your hand pressed against wall)

WOD

Happy Snow Day! Here’s your @home workout for tomorrow. 

21-18-15-12-9-6-3 of
  • Burpees
  • Sit-ups
  • Supermans
  • Air Squats

WOD

For Time:

  • 75 Air Squats
  • 50 Pull-ups (L2: Strict Band Pull-ups)
  • 20 Ring Dips (L2: Band Ring Dips, L3: Box Dips)
  • 50 Air Squats
  • 25 Pull-ups
  • 15 Ring Dips
  • 25 Air Squats
  • 15 Pull-ups
  • 10 Ring Dips

1 2 3 4 9
Search

Today’s WOD

  • Saturday, 4/29/17

    WOD 20 Minute AMRAP of 5 Thrusters (RX: 95#/75#, L2: 75#/55#, L3: 65#/45#) and 1 Round of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats
Find Us on Facebook