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WOD

Pull-up Skill Complex

x5 of

  • 3 Strict Pull-ups
  • 3 Kipping Pull-ups
  • 3 Butterfly Pull-ups

4 RFT of

  • 50 Double Unders
  • 12 Back Squats (clean from the ground)
    • Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#

WOD

Overhead Squat

1-1-1-1-1-1

Workout

  • 5 Minute Max Calorie Row
  • 5 Minute Max Double Unders
  • 5 Minute Max AbMat Sit-ups

Score = total reps completed.

WOD

Power Snatch

5-5-5-5-5

“CrossFit Open Workout 14.1”

10 Minute AMRAP of

  • 30 Double Unders (L2: 15 DUs, L3: 90 Single Unders)
  • 15 Power Snatches (RX: 75#/55#, L2: 65#/45#, L3: 45#/25#)

WOD

Push Jerk

1-1-1-1-1-1

For Time:

  • 5 Rope Climbs (L2: 3 Rope Climbs, L3: 15 Rope Get-ups)
  • 10 Double Unders (L2: 5 DUs, L3: 30 Singles)
  • 4 Rope Climbs (L2: 2 Rope Climbs, L3: 12 Rope Get-ups)
  • 20 Double Unders (L2: 10 DUs, L3: 60 Singles)
  • 3 Rope Climbs (L2: 1 Rope Climb, L3: 9 Rope Get-ups)
  • 30 Double Unders (L2: 15 Double Unders, L3: 90 Singles)
  • 2 Rope Climbs (L2: 1 Rope Climb, L3: 6 Rope Get-ups)
  • 40 Double Unders (20 Double Unders, L3: 120 Singles)
  • 1 Rope Climb (L2: 1 Rope Climb, L3: 3 Rope Get-ups)
  • 100 Double Unders (L2: 50 Double Unders, L3: 200 Singles)

WOD

“CrossFit Open Workout 17.5”

10 RFT of

  • 9 Thrusters (RX: 95#/65#, Scaled: 65#/45#)
  • 35 Double Unders (Scaled: 35 Single Unders)

40 Minute Time Cap

Stick around after your WOD heat for our End of the Open Potluck!

WOD

10 Minute AMRAP of

  • 5 Clean and Jerks (RX: 155#/115#, L2: 135#/95#, L3: 115#/75#)
  • 50 Double Unders (L2: 25 DUs, L3: 150 Singles)

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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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