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WOD

5 RFT of

  • 10 Burpees
  • 10 Pistols (L2: Medball Pistols, L3: Box Pistols)
  • 15 Calorie Row

WOD

Snatch Balance
1-1-1-1-1-1-1
5 Minute AMRAP of
  • 10 Double Unders (L2: 5 DUs, L3: 20 Singles)
  • 5 Burpees

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

Front Squat

2-2-2-2-2-2 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!)

15-12-9 of
  • Push Press (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • Bar-hop Burpees

WOD

7 RFT of

  • 11 Burpees
  • 11 Ring Rows
  • 11 Jumping Lunges
  • 11 AbMat Sit-ups

WOD

Front Squat

5-5-5-5-5-5 then 5+ at 70% of last set of 5

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

Every 2 minutes for 20 Minutes perform

  • Clean and Jerk (RX: 185#/135#, L2: 155#/115#, L3: 135#/95#)

*Every 2 minutes increase by one rep. If you fail a rep, complete as many burpees as possible for the remainder of the 20 minute time frame.

 


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Today’s WOD

  • Tuesday, 6/27/17

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