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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

For Time:

3-6-9-12-9-6-3 of

  • Deadlift (RX: 245#/185#, L2: 225#/155, L3: 185#/115#)
  • Bar Hop Burpees

WOD

Deadlift

5-5-5-5-5-5

3 RFT of

  • 400 Meter Run
  • 25 AbMat Sit-ups
  • 15 Burpees

WOD

“CrossFit Total”

Sum of the Best of Each Lift

  • 1 Back Squat
  • 1 Shoulder Press
  • 1 Deadlift

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

The CrossFit Total is CrossFit’s approach to testing absolute strength, deeming these movements the “three most effective lifts in existence for developing and testing functional strength.”

WOD

Deadlift

2-2-2-2-2 then 2+ at 60% of the last set of 2*

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

3 RFT of:

  • 20 Ring Dips (L2/L3: Banded Ring Dips)
  • 15 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • 10 Alternating Turkish Get-ups (RX: 45#/25#, L2:35#/15#, L3:25#/10#)

WOD

Deadlift

2-2-2-2-2 then 2+ at 60% of last set of 2

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

4 RFT of

  • 10 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 10 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 10 Burpees

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Today’s WOD

  • Saturday, 4/29/17

    WOD 20 Minute AMRAP of 5 Thrusters (RX: 95#/75#, L2: 75#/55#, L3: 65#/45#) and 1 Round of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats
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