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WOD

18 Minute AMRAP of

  • 10 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 10 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • 10 Wall-Balls (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to 10′/10# to 9′)
  • 100 Meter Run

WOD

“CrossFit Open Workout 11.6”

7 Minute AMRAP of

  • 3 Thrusters (RX: 100#/70#, L2: 75#/45#, L3: 65#/35#)
  • 3 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • 6 Thrusters
  • 6 Chest-to-Bar Pull-ups
  • 9 Thrusters
  • 9 Chest-to-Bar Pull-ups

If you complete the round of 9, complete a round of 12, then go on to 15, etc.

WOD

Pause Back Squat (3 Sec Pause)

5-5-5-5-5-5

4 RFT of

  • 5 Chest-to-Bar Pull-ups (L2: Kipping Pull-ups, L3: Strict Banded Pull-ups)
  • 10 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 15 Burpees
  • 20 Clam Crunches

WOD

Deadlift

2-2-2-2-2 then 2+ at 60% of the last set of 2*

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

3 RFT of:

  • 20 Ring Dips (L2/L3: Banded Ring Dips)
  • 15 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • 10 Alternating Turkish Get-ups (RX: 45#/25#, L2:35#/15#, L3:25#/10#)

WOD

Reverse Ladder of following exercises:

  • Chest-to-bar Pull-ups (Rx: C2B, L2: Pull-up, L3: band C2B) 2-4-6-8-10-12-14
  • Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#) 14-12-10-8-6-4-2

Rest

50 Medball Russian Twists (20#/14#)

 WOD

20 min AMRAP
 
10 Wall Ball (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to 10′/10# to 9′)
10 Pull Ups (RX: C2B Pull-up, L2: Pull-up, L3: Band Pull-up)
10 SDHP (RX: 1.5 pood / 1pood, L2/L3: 1pood / 0.5 pood)
 

Performance WOD

Ramp up to a one-rep max and within 30 seconds of completing the deadlift begin the handstand push-ups. The handstand push-ups must bring the ears below the hands so they needs to be done on parallel bars, parallettes, or some other raised platform like chairs or books. Using the wall for balance is O.K.

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Today’s WOD

  • Wednesday, 7/26/17

    WOD Strict Press 5×5 @ 80% of 1RM 4 RFT of 10 L Pull-ups (L2: Strict Band Pull-ups) 10 Push Jerks (Rx: 115#/85#, L2: 95#/75#, L3: 75#/65#) 20 AbMat Sit-ups
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