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WOD

    5 RFT of

    • 10 Push Jerks (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)
    • 200 Meter Run
    • 10 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:

    3-6-9-12-9-6-3 of

    • Deadlift (RX: 245#/185#, L2: 225#/155, L3: 185#/115#)
    • Bar Hop Burpees

    Partner WOD Saturday!

    One teammate working at a time. Switch turns however you like!

    For time:

    • 1000 Meter Row
    • 60 Burpees
    • 750 Meter Row
    • 80 Push-ups
    • 500 Meter Row
    • 100 Air Squats
    • 250 Meter Row
    • 120 AbMat Sit-ups

     

    Partner WOD Saturday!

    One teammate working at a time. Switch turns however you like!

    For time:

    • 800 Meter Run (together)
    • 50 Knees-to-Elbows (L2: Knee Raises)
    • 100 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
    • 50 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
    • 100 Hollow Rocks
    • 50 Burpees
    • 400 Meter Run (together)

    WOD

    For Time:

    • 30 Calorie Row
    • 50 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
    • 30 Pull-ups (L2: Strict Band Pull-ups)
    • 50 Sit-ups
    • 30 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
    • 50 Air Squats
    • 30 Toes-to-Bar (L2: K2E, L3: Knee Raises)
    • 50 Burpees

    WOD

    Back Squat

    3-3-3-3-3-3

    For Time:

    15-12-9-6-3 of

    • Thruster (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
    • Bar Hop Burpees

    1 2 3 4 23
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    Today’s WOD

    • Saturday, 4/29/17

      WOD 20 Minute AMRAP of 5 Thrusters (RX: 95#/75#, L2: 75#/55#, L3: 65#/45#) and 1 Round of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats
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