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

Blog Archive

WOD

15-12-9 of

  • Max Weight Clean and Jerks

25 Minute Time Cap

Has to be touch and go for each set. No re-grip/rest at the bottom. No time limit on rest. 

WOD

Clean and Jerk
2-2-2-2-2-2-2-2

“Grace”
30 Clean & Jerks for time (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

WOD

Clean and Jerk

5×2 @ 85% of 1 RM

15 Minute EMOM of

  • 5 Burpees
  • 3 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • Max V-Ups for remainder of the minute

Score =  total number of V-Ups performed.

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.

 

WOD

Clean and Jerk

1-1-1-1-1-1 then 1+ at 60% of last set of 1

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

10 Minute AMRAP of

  • 10 Push Press (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 10 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 10 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

Clean and Jerk
2-2-2-2-2-2-2-2

“Grace”
30 Clean & Jerks for time (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)


1 2 3 4
Search

Today’s WOD

  • 2018 CrossFit Open Workout Saturday! 2/24/18

    Open Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row for men / 12-cal. row for women Men use 50-lb. dumbbell Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Teenagers 14-15: Boys use 35-lb. […]
Find Us on Facebook