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

Blog Archive

WOD

Back Squats

5-5-5-5-5-5 then 5+ at 60% of last set of 5

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

12 Minute AMRAP of
  • Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • Burpees
Start off with one rep of each movement, increasing by 1 rep in each round that you perform.

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 Squats

2-2-2-2-2 then 2+ at 60% of last set of 2

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

12 Minute AMRAP of

  • 8 Calorie Row
  • 10 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 20 Walking Lunges

WOD

Back Squats

5-5-5-5-5 then 5+ at 60% of last set of 5

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

3 RFT of

  • 8 Burpees
  • 12 Hollow Rocks
  • 15 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)

WOD

For time:

15-12-9-6-3 of

  • Back Squats (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • Clean and Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • Push-ups

WOD

Back Squat
10-10-10

For time:

  • 1200 run (9 laps around the courtyard)
  • 20 cleans (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 800m run (6 laps around the courtyard)
  • 15 cleans (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 400m run (3 laps around the courtyard)
  • 10 cleans (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
    *25 minute time cap*

1 2 3 4 9
Search

Today’s WOD

  • Tuesday, 6/27/17

    WOD 5 RFT of 10 Burpees 10 Pistols (L2: Medball Pistols, L3: Box Pistols) 15 Calorie Row
Find Us on Facebook