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

Blog Archive

WOD

Front Squat – 8RM
For time:
  • 100 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
*Every time you break, you perform 1 Rope Climb* (L2: Half Rope, L3: 3 Rope Get-ups)
3 Rounds not for time:
  • 1 Minute Plank
  • 20 Clam Crunches

WOD

3 RFT of

  • 600 Meter Run
  • 10 Pull-ups (L2: Strict Band Pull-ups)
  • 50 Air Squats
  • 10 Hand Release Push-ups
  • 50 Clam Crunches

Partner WOD Saturday!

Team of 3

Complete a 3000 Meter Row and a 1600 Meter Run.

Partner 1 rows, while partner 2 runs. Partner 3 rests. Rotate as needed.

Then

  • 100 Pull-ups (L2: Strict Band Pull-ups)
  • 100 Thrusters (45#/25#)
  • 100 Burpees

Two Partners working at the same time with combined reps. Third partner rests. Rotate as needed.

Then

100 Clam Crunches (each partner must complete these!)

40 Minute Time Cap!

WOD

For Time:

  • 30 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 30 Air Squats
  • 30 Kettlebell Swings (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
  • 30 Lunges
  • 30 Clam Crunches
  • 30 Push Press (Rx:45#/35#, L2:35#/25#, L3:25#/15#)
  • 30 Supermans
  • 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 Burpees
  • 30 Double-Unders (L2: 15 DUs, L3: 90 Singles)

WOD

Strict Press

5-5-5-2-2

12 Minute AMRAP of

  • 12 DB Snatch (RX: 45#/30#, L2: 30#/20#, L3: 20#/10#)
  • 15 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 20 Clam Crunches 

WOD

14 Minute EMOM of

  • 5 Deadlifts (RX:275#/185#, L2: 225#/155#, L3: 185#/135#)
  • 8 Clam Crunches

1 2 3
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