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

Blog Archive

WOD

Clean Complex (1 Squat Clean + 2 Front Front Squats) 1RM
3 Rounds for time:
  • 500m Row
  • 12 Deadlifts (Rx: Bodyweight, L2: 80% Bodyweight, L3: 60% Bodyweight)
  • 21 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
*20 Minute Time Cap*

WOD

Today’s Skill = Handstand Hold & Handstand Walk Practice/Progressions
5 Rounds for time:
  • 15 Calorie Row
  • 20 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 25 KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#)
*30 Minute Time Cap*

WOD

5 RFT of

  • 30 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 30 Sit-ups
  • 30 Box Jumps  (Rx: 24″/20″ L2/L3: 20″/18″)

“CrossFit Open Workout 13.2”

10 Minute AMRAP of

  • 5 Shoulder-to-Overheads (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • 10 Deadlifts (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • 15 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

4 RFT of

  • 20 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 20 Hollow Rocks
  • 20 Mountain Climbers (1-1)
  • 20 DB Medball Chest Presses (RX: 45#/25, L2: 35#/15#, L3: 25#/10#)

WOD

‘Fight Gone Bad’

3 Rounds, For Total Reps in 17 minutes

  • 1 Minute Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 1 Minute SDLHP (RX: 75/55 L2: 65/35, L3: 55/25)
  • 1 Minute Box Jumps (20″/18″)
  • 1 Minute Push Press (RX: 75/55 L2: 65/35, L3: 55/25)
  • 1 Minute Row (1 Calorie = 1 Rep)
  • 1 Minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.


1 2 3 4 21
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