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

Blog Archive

WOD

Front Squat

2-2-2-2-2-2 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!)

15-12-9 of
  • Push Press (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • Bar-hop Burpees

WOD

Front Squat

5-5-5-5-5-5 then 5+ at 70% of last set of 5

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

Every 2 minutes for 20 Minutes perform

  • Clean and Jerk (RX: 185#/135#, L2: 155#/115#, L3: 135#/95#)

*Every 2 minutes increase by one rep. If you fail a rep, complete as many burpees as possible for the remainder of the 20 minute time frame.

 

WOD

Front Squat

5-5-5-5-5 then 5+ at 70% of the last set 5*

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

5 RFT of:

  • 15 Medball Cleans (Rx: 20#/14#, L2: 14#/10#, L3: 12#/8#)
  • 50 Double Unders (L2: 25 DUs, L3: 100 Singles)

WOD

Front Squat

5-5-5-3-3 then 3+ at 70% of the last rep*

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

*100 Body Weight Lunges

then

*Max Double Unders

All work must be completed within 8 minutes. Score is amount of double unders completed. 

WOD

Front Squat

3-3-3-3-3

3 RFT of

  • 7 Squat Cleans(Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 27 Burpees
  • Run 2 Laps Around Courtyard

WOD

15 Minute AMRAP  of

Weights for each movement: RX: 45#/25#, L2: 30#/15# L3: 20#/10#

  • 9 DB Deadlifts
  • 6 DB Front Squats
  • 4 DB Push Jerks

Then: 100 AbMat Sit-Ups


1 2 3 4 6
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