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*Partner WOD*

5000m Row for time. While partner 1 is rowing, partner 2 is performing Burpees. Switch every 500m.
*Score = Total time for Row minus total number of Burpees (1 Burpee = 1 Sec)*

WOD

Push Jerk – 5×5 (Same weight for all 5 sets – 75% if 1RM is known)
 
14 Minute EMOM:
  • Even Minutes: 3 HSPU (L2: Kipping and/or pad, L3: 9 Strict DB Presses and/or 9 Pike Presses)
  • Odd Minutes: Max Burpees
Score = Burpees

WOD

Strict press – 6×3 (Same weight for all 6 sets  – 80-85% if 1RM is known)
 
4 Rounds for time:
  • 400m run
  • 20 Burpees
  • 3 Rope Climbs (L2: Half Rope, L3: 8 Rope Get-ups)
*20 minute time cap*

WOD

*PARTNER WOD – Switch Whenever (Must do an equal amount of work on each movement)*

25 Minute AMRAP:

4 Rounds of:

  • 30 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#)
  • 30 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 30 Burpees

*After the 4 rounds are completed, you Row for Calories until the 25 Minute AMRAP is over – Switch every 10 Calories*

(Score = # of Calories)

WOD

Today’s Skill: Double Under Practice/Progressions

2 Rounds for time:

  • 100 Double Unders (L2: 50 Double Under Attempts, L3: 200 Singles)
  • 75 Russian KB Swings (Rx:35#/25#, L2:25#/15#, L3:15#/10#)
  • 50 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 25 Burpees

*25 Minute Time Cap*

12 Days of Christmas

*Progress through the workout just like the 12 days of Christmas is sung. Start with 1, then complete 2+1, then 3+2+1, etc.
  • 1 Push Press (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 2 Front Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 3 Power Cleans (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 4 Deadlifts (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 5 Pull-ups (L2/L3: Strict Banded Pull-ups)
  • 6 Box Jumps (24”/20”)
  • 7 Burpees
  • 8 Air Squats
  • 9 Sit-ups
  • 10 Push-ups
  • 11 Walking Lunges (Each Leg – 22 Total)
  • 12 Calorie Row

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Today’s WOD

  • Tuesday, 1/16/18

    Pistol Practice/Progressions   For time: Buy-in: 50 Burpee Box Overs (Rx: 24″/20″ L2/L3: 20″/18″) 4 Rounds: 20 Russian KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#) 20 Calories Row 20 Push-ups *25 Minute time cap*
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