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

Blog Archive

WOD

Clean Complex (1 Clean Pull + 1 Clean + 2 Front Squats) – 1RM

For time:
30-20-10 of

  • Pull-ups (L2: Banded Pull-ups)
  • Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

Buy-out: 1 Mile Run

WOD

Snatch Grip Deadlift – 3×8 (Same weight for all 3 sets – 90% of 1RM Snatch if known)
 
For time:
  • 30 Front Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 20 Pull-ups (L2/L3: Banded Pull-ups)
  • 30 Push Presses (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 20 Pull-ups (L2/L3: Banded Pull-ups)
  • 30 Thrusters (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)

12 Days of Christmas

*Progress through the workout just like the 12 days of Christmas is sung. Start with 1, then complete 2+1, then 3+2+1, etc.
  • 1 Push Press (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 2 Front Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 3 Power Cleans (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 4 Deadlifts (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 5 Pull-ups (L2/L3: Strict Banded Pull-ups)
  • 6 Box Jumps (24”/20”)
  • 7 Burpees
  • 8 Air Squats
  • 9 Sit-ups
  • 10 Push-ups
  • 11 Walking Lunges (Each Leg – 22 Total)
  • 12 Calorie Row

WOD

For Time

  • 50 Thrusters
  • 50 Deadlifts
  • 50 Front Squats
  • 50 STOH
  • 50 SDLHP

Weights for each movement: RX: 75#/45#, L2: 65#/35#, L3: 45#/25#

WOD

Front Squat

5×3 @ 70% of 1RM

3 RFT of

  • 7 Squat Cleans (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 27 Burpees
  • 400 Meter Run

WOD

Back Squat

5×6 @ 70% of 1RM

3 RFT of

  • 25 DB Push Press
  • 25 DB Deadlifts
  • 25 DB Front Squats

Dumbbell Weights = RX: 45#/25#, L2: 35#/15#, L3: 25#/10#


1 2 3 4 11
Search

Today’s WOD

  • 2018 CrossFit Open Workout Saturday! 2/24/18

    Open Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row for men / 12-cal. row for women Men use 50-lb. dumbbell Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Teenagers 14-15: Boys use 35-lb. […]
Find Us on Facebook