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

Blog Archive

WOD

Back Squat – 3RM then 90% for 2×3

For time:

Buy-in: 400m Run

21-15-9 of

  • Pull-ups (L2/L3: Banded Pull-ups)
  • Overhead Squats (Rx:95#/65#, L2:80#/55#, L3:65#/45#)

Buy-out: 400m Run

WOD

Back Squat

5-5-5-5-5-5

5 Rounds of

  • 90 Seconds Calorie Row
  • 30 Seconds Rest
  • 30 Seconds of Ring Dips
  • 15 Second Rest

WOD

Back Squat
1-1-1-1-1-1

5 RFT of

  • 20 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 10 Deadlifts (RX: 185#/135#, L2: 135#/95#, L3: 95#/65#)

Back Squat
3-3-3-3-3-3

3 RFT of

  • 100 Double Unders (L2: 50 DUs, L3: 300 Singles)
  • 10 Alternating Pistols (L2: to Medball, L3: to Box)
  • 20 Burpees

WOD

Back Squat
3×10 @ 65% of 1RM

18 Minute AMRAP of

  • 2 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 2 Front Rack Lunges (Rx:115#/75#, L2:95#/65#, L3:75#/45#)

Reps increase by 2 every round (2,4,6,8 etc.)

WOD

Back Squat

5×5 @ 70% of 1RM

3 RFT of

  • 25 Calorie Row
  • 5 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • 10 Hand Release Push-ups
  • 15 Air Squats

1 2 3 4 8
Search

Today’s WOD

  • Friday, 12/15/17

    WOD Romanian Deadlifts – 3×8 (Same Weight for all 3 sets) 12 Minute EMOM: 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) Abmat Sit-ups for the remainder of the minute (Score = # of Sit-ups)
Find Us on Facebook