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

Blog Archive

WOD

Team of two

5 min Row (minimum of one partner change)

Rest

10min AMRAP.

  • 30 sec of Back Squats (95#/65#)
  • 30 sec of KB (1.5 poods/1 pood)
    then repeat

Count total reps

Rest

Do the last Core Challenge

Last One Folks! 

Core Challenge WOD Day 21

Plank hold for time 
 
3 rounds as long possible
 
Post longest time 
11124480_673310589440538_3610395949249805757_n

 

Skill

  • Turkish get-up
  • Wall Ball

WOD

Turkish Get Up: 3 (each side) – 3 – 2 – 2 – 1 – 1 – 1

Rest

“Karen” Whiteboard WOD

For time

RX:
150 Wall Ball Shots (20# to 10′/ 14# to 9′)

L2:
150 Wall Ball Shots (20# to 9′/ 12# to 9′)

L3:
150 Wall Ball Shots (14# to 10′/ 10# to 9′)

 

Core Challenge WOD Day 20

RX/L2/L3 
 
12 Hollow Rocks 
12 Super mans  
12 Star jump roll ups 
12 alt. bird dogs 
11016816_672938812811049_5334698257253324625_n

 

Skill

Snatch

WOD

“Isabel” – Whiteboard WOD

30 Snatches for time (Rx: 135#/95#, L2: 115#/75#, L3: 95#/65#, L4: 75#/45#)

 

Core Challenge WOD Day 19

8 min AMRAP (with 14 reps of each movement)

Side plank with rotation (on your elbow, rotating opposite arm underneath the body.)
Bird dogs
Starfish jumps

RX
Side plank rotation with dumbbells
Bird dogs
Starfish jumps

L2
Side plank rotation (no dumbbells)
Bird dogs
Starfish jumps

L3
Side plank rotation on knee
Bird dog
Starfish jumps

11110133_672549902849940_7719949484190205906_n

Skill

Muscle ups

WOD

4 Rounds for time of the followings.

RX:

  • 5 Muscle ups
  • 10 Deadlifts (225#/135#)
  • 20 Abmat sit ups
  • 50 DUs

L2:

  • 3 Bar Muscle Ups
  • 10 Deadlifts (185#/115#)
  • 20 Abmat sit ups
  • 40 DUs

L3:

  • 7 Band Muscle Ups
  • 10 Deadlifts (155#/95#)
  • 20 sit ups
  • 200 JRs

Performance WOD

Front Squat:
5 x 35% of max
5 x 45%
3 x 55%
5 x 60%
5 x 70%
5+ x 75%

50 Leg Extensions

Core Challenge WOD Day 18

5 rounds for time of

20 Scissor kicks
10 Torpedoes (hollow rock into a superman)
10 Negative T2B (slow count on the descend)

10955543_672147566223507_7101998588808371035_n

“Kelly”

Five Rounds for time of:

  • 400 meter run
  • 30 Box Jumps, 24 inch box
  • 30 Wall Balls

Core Challenge WOD Day 17

6 Min AMRAP

RX

  • 15 Full Side planks w/ leg raise (Each side. Opposite hand is in the air with opposite leg is moving up and down.)
  • 15 Hip Extensions/flexion (starting in a push up position, lift the hips and kick one leg straight back and across the body so that you ‘open’ the hips. Then, using the same leg, bring your knee to your chest. Then rotate the same leg across your body.)

L2/L3

  • 15 Full side plank w/leg raise (on one knee)
  • 15 Hip Extentions/flexion

Performance WOD

Front Squat:

  • 5 x 35% of max
  • 5 x 45%
  • 3 x 55%
  • 5 x 60%
  • 5 x 70%
  • 5+ x 75%

50 Leg Extensions 

20150413_192729

Open Floor! Work on your weakness, ask our coach questions, or WOD make up from this past week.

Core Challenge WOD Day 16

Make Up Day!

Complete a core challenge workout that you missed from the past couple of weeks. Make sure to be ready for tomorrow’s workout! 


1 2 3
Search

Today’s WOD

  • Friday, 8/18/17

    WOD Squat Clean 5×2 @ 70% of 1RM 12 Minute AMRAP of 9 Front Squats (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#) 6 Sprawl Bar Hops 3 Power Cleans (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#)
Find Us on Facebook