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

Blog Archive

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

WOD

12 Minute AMRAP of

  • 10 Right-arm DB Snatches​ (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)
  • 10 Left-arm DB Snatches​
  • 10 Push-ups

WOD

“CrossFit Open WOD 17.1”

For time:

  • 10 Dumbbell Snatches (RX: 50#/35#, Scaled: 35#/20#)
  • 15 Burpee Box Jump-overs (RX: 24″/20″, Scaled: 20″ (Men & Women. Step-ups ok.)
  • 20 Dumbbell Snatches
  • 15 Burpee Box Jump-overs
  • 30 Dumbbell Snatches
  • 15 Burpee Box Jump-overs
  • 40 Dumbbell Snatches
  • 15 Burpee Box Jump-overs
  • 50 Dumbbell Snatches
  • 15 Burpee Box Jump-overs

*20 Minute Time Cap! Score is total reps completed if not finished within the time cap.*

More information here.

 

WOD

For Time

  • 50 Burpees
  • 40 Wall-Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 30 Calorie Row
  • 20 Handstand Push-ups (L2: w/pad, L3: x2 Pike Press)
  • 10 Alternating DB Snatches (RX: 45/25, L2: 35/15, L3: 25/10)
  • 20 Handstand Push-ups
  • 30 Calorie Row
  • 40 Wall Balls
  • 50 Burpees

    *30 Minute Time Cap! *


    1 2 3 4
    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