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

Blog Archive

WOD

Snatch Complex (2 Snatch High Pulls + 1 Snatch) – Technique Work
20 Minute AMRAP:
  • 200m Run
  • Bear Crawl (One loop around gym)
  • 15 Sit-ups

WOD

Snatch Pull

5×5 @ 80% of Snatch 1RM

3 RFT of

  • 100 Meter Walking Lunges
  • Bear Crawl (twice around gym)
  • 2 Bar Muscle-ups (L2: 4 C2B Pull-ups/4 Ring Dips, L3: 4 Strict Band Pull-ups/4 Box Dips)

WOD

Snatch Grip Deadlift

5-5-5-5-5-5

4 RFT of

  • 2 Lap Bear Crawl (around the pillars inside of gym)
  • 100 Meter Walking Lunges (outside)

WOD

Strict Press

3-3-3-3-3-3

12 Minute AMRAP of

  • 5 Burpees
  • 5 Broad Jumps
  • 1 Bear Crawl around gym (= to 5 reps)

*5 Reps of each movement must be completed to count for scoring. Rep counts under 5 will not be added to your total score.

WOD

Thruster

3-3-3

4 RFT of

  • 2 Lap Run
  • 20 Hollow Rocks
  • 30 Meter Bear Crawl (one lap in-doors)
  • 10 Jumping Lunges (1-1)
  • 20 Ring Rows

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