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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#

WOD

Squat Clean

5×2 @ 70% of 1RM

12 Minute AMRAP of

  • 9 Front Squats (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#)
  • 6 Sprawl Bar Hops
  • 3 Power Cleans (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#)

WOD

14 Minute AMRAP of

  • 10 DB Deadlifts
  • 5 DB Burpees
  • 10 DB Front Squats

Dumbbell weights = RX: 45#/30#, L2: 35#, 20#, L3: 25#/15#

WOD

Squat Clean

3-3-3-3-3-3 then 3+ at 70% of last set of 3

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

2 RFT of

21-15-9

  • Deadlifts
  • Front Squats
  • Push Press

Weights: RX: 95#/65#, L2: 75#/45#, L3: 65#/35#


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Today’s WOD

  • Friday, 12/15/17

    WOD Romanian Deadlifts – 3×8 (Same Weight for all 3 sets) 12 Minute EMOM: 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) Abmat Sit-ups for the remainder of the minute (Score = # of Sit-ups)
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