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

Blog Archive

WOD

For Time:

  • 500 Meter Row
  • 30 Alternating DB Snatch (RX: 45/25, L2: 35/15, L3: 25/10)
  • 750 Meter Row
  • 20 Alternating DB Snatch (RX: 45/25, L2: 35/15, L3: 25/10)
  • 1000 Meter Row
  • 10 Alternating DB Snatch (RX: 45/25, L2: 35/15, L3: 25/10)

Partner WOD Saturday!

For time:

  • 20 Calorie Row
  • 40 DB Snatch (RX:45#/30#, L2:30#/20#, L3:25#/15#)

1 Lap of Side Shuffle (together)
100 Sit-ups (one mat)

  • 20 Calorie Row
  • 40 DB Snatch (RX:45#/30#, L2:30#/20#, L3:25#/15#)

1 Lap of Walking Lunges (together)
100 Sit-ups (one mat)

  • 20 Calorie Row
  • 40 DB Snatch (RX:45#/30#, L2:30#/20#, L3:25#/15#)

1 Lap Run Backwards (together)
100 Sit-ups (one mat)

WOD

Split Jerk

5×2 @ 70% of 1RM

4 RFT of

  • 10 Alternating Pistols (L2: to Medball, L3: to box)
  • 16 Alternating DB Snatch (RX: 45#/30#, L2: 30#/20#, L3: 20#/10#)
  • 21 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

Partner WOD Saturday!

20 Minute AMRAP of

*Partner A does a 100 Meter Farmer’s Carry with 1 DB (30#/20#)
(50 meters right hand,  50 meters left hand 100 M total)
*Partner A hands off DB to Partner B
(the DB must not touch the ground; if the DB touches the ground both partners must  perform 5 burpees)
*Partner B must perform 1 round of
  • 5 One Arm DB Overhead Squats on Right Arm (30#/20#)
  • 5 One Arm DB Overhead Squats on Left Arm
  • 10 Alt DB Snatch (Snatches may touch ground here, but if longer then 3 seconds you must both do 5 burpees )
  • 15 Sit-ups with DB on chest
While 1 partner is moving, the other partner must be resting.  You can break it up any way you choose!

WOD

4 RFT of

  • 250 Meter Row
  • 10 Alternating DB Snatches (RX: 45#/30#, L2: 35#/25#, L3: 25#/20#)
  • 21 Push-ups

 

 

WOD

Deadlift

4-4-4-4-4-4 then 4+ at 60% of last set of 4

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

18 Minute EMOM of

  • Odd Minute: Calorie Row
  • Even Minute: 8 Alternating DB Snatches (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)

Score = Calories


1 2 3 4
Search

Today’s WOD

  • Tuesday, 10/24/17

    WOD “Nicole” 20 Minute AMRAP of 400 Meter Run Max rep Pull-ups (L2: Strict Band Pull-ups)
Find Us on Facebook