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WOD

Front Squat

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!)

30-20-10 of

  • DB Thrusters (RX: 30#/20#, L2: 25#/15#, L3: 15#/10#)
  • Toes-to-Bar (L2: K2E, L3: Knee Raises)

WOD

“Liam”

For time:

  • Run 800 meters w/plate ( RX: 45#/25# L2: 25#/10#, L3: No Plate)
  • 100 Toes-to-Bars (L2: K2E, L3: Knee Raises)
  • 50 Front Squats (RX: 155#/115#, L2: 135#/95#, L3: 95#/65#)
  • 10 Rope Climbs (L2: 5 Rope Climbs, L3: 30 Rope Get-ups)
  • Run 800 meters w/plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

WOD

  • 1000 Meter Row
  • 21 Front Squats (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 21 Pull-ups (L2: Strict Band Pull-ups)
  • 750 Meter Row
  • 15 Front Squats
  • 15 Pull-ups
  • 500 Meter Row
  • 9 Front Squats
  • 9 Pull-ups

WOD

Front Squat

2-2-2-2-2-2

For Time:

  • 20 KB Swings (RX: 55/35, L2: 35#/25#, L3: 25#/15#)
  • 21 Calorie Row
  • 5 Strict Handstand Push-ups (L2: w/pad, L3: x2 Pike Press)
  • 20 KB Swings
  • 15 Calorie Row
  • 4 Strict Handstand Push-ups
  • 20 KB Swings
  • 9 Calorie Row
  • 3 Strict Handstand Push-ups

WOD

Front Squat

4-4-4-4-4-4

2 RFT of

  • 30 Calorie Row
  • 30 Power Snatches (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)
  • 30 Burpees

WOD

Front Squat

2-2-2-1-1-1

10 Minute AMRAP

  • 5 DB Strict Press (30#/15#)
  • 10 Bent Over Rows
  • 100 Meter Farmers Carry

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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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