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

Blog Archive

WOD

‘DT’

5 RFT of:

  • 12 Deadlifts (Competition: 155#/115#, Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 9 Hang Power Cleans (Competition: 155#/115#, Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 6 Push Jerks (Competition: 155#/115#, Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

WOD

12 Minute AMRAP of

  • 10 Deadlifts (RX: 225#/135#, L2: 185#/95#, L3: 135#/65#)
  • 10 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 10 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)

WOD

Muscle-up Practice

1-1-1-1-1-1

3 RFT of

  • 2 Muscle-Ups (L2: 6 C2B Pull-ups/ 6 Ring Dips, L3: 6 Strict Band Pull-ups/ 6 Box Dips)
  • 10 Overhead Squats (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • 20 Deadlifts (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)

WOD

“CrossFit Open Workout 17.4”

Complete as many rounds and reps as possible in 13 minutes of:

  • 55 deadlifts, 225#/155#
  • 55 wall-ball shots, 20-lb. ball to 10-ft. target/14-lb. ball to 9-ft. target
  • 55-calorie row
  • 55 handstand push-ups

Scaled:

  • 55 deadlifts, 135#/95#
  • 55 wall-ball shots, 20-lb. ball to 9-ft. target/10-lb. ball to 9-ft. target
  • 55-calorie row
  • 55 hand-release push-ups

WOD

4 RFT of

  • 10 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#25)
  • 20 Toes-to-Bar (L2: K2E, L3: Knee Raises)

WOD

Back Rack Jerks

2-2-2-2-2-2

9 Minute AMRAP

  • 15 Toes-to-Bar (L2: Knees-to-elbows, L3: Knee Raises)
  • 10 Deadlifts (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • 5 Power Snatches (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)

1 2 3 4 11
Search

Today’s WOD

  • Tuesday, 6/27/17

    WOD 5 RFT of 10 Burpees 10 Pistols (L2: Medball Pistols, L3: Box Pistols) 15 Calorie Row
Find Us on Facebook