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WOD:

“Fran”
21,15, 9 reps of

  • Thrusters 95#/65#
  • Pull-ups

Bonus:

  • 10 GHD sit-ups
  • 20 DUs

5 Rounds (Not for time)

RESULTS:
photo

WOD:

Team of Two

100 assisted pistol squats

Rest

8min AMRAP (one teammate does one round then switch)

  • 8 Ring Rows
  • 8 Wall Balls (20#/14#)

Rest

8min AMRAP (one teammate does one round then switch)

  • 8 Med Ball Cleans (20#/14#)
  • 8 DUs
  • 8 OH Squats w/PVC

Count total rounds finished

Rest

Max effort hanging L-holds 3 rounds

RESULTS:

IMG_20130326_203534

WORKOUT 13.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

RESULTS:

IMG_20130321_204010

WOD:

Turkish Get-up
3-3-3-3 ea. side

Rest

10min AMRAP of:

  • 30 DUs
  • 15 Power Snatch (75#/45#)

RESULTS:

photo

Skill:

Power Snatch

WOD:

Back Squats:
10-10-10

10min AMRAP of:

  • 30 DUs
  • 15 Snatch (75#/50#)

WOD:

Tabata Thursday

  • HSPU
  • T2B
  • DUs
  • Row for Calories

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Today’s WOD

  • Friday, 1/19/18

    WOD Strict Press – 3×10 (Same weight for all 3 sets)   For time: 15 Power Snatches (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 1200m Run 20 Thrusters (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 800m Run 25 Back Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 400m Run
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