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

Blog Archive

WOD

Push Jerk

3-3-3-3-3-3

For Time:

Buy-In: 3 Rope Climbs (L2: 1 Rope Climb, L3: 9 Rope Get-ups)

  • 30 Goblet Squats (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 30 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 100 Meter Sprint
  • 20 Goblet Squats
  • 20 KB Swings
  • 100 Meter Sprint
  • 10 Goblet Squats
  • 10 KB Swings
  • 100 Meter Sprint

Buy-out: 3 Rope Climbs

Partner WOD Saturday!

One teammate working at a time. Switch turns however you like!

For Time:

  • 100 Pull-ups (L2: Strict Band Pull-Ups)
  • 50 Hollow Rocks
  • 100 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 10 Rope Climbs (L2/L3: 4:1 Rope Get-ups)
  • 100 Goblet Squats (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • Run 5 Laps Together

WOD

5 Sets of Max Strict Pull-ups

3 RFT of

  • 10 KB Sumo Deadlifts
  • 10 Goblet Squats
  • 25 Sit-ups
  • 25 KB Swings

KB Weights = RX: 70#/55#, L2: 55#/35#, L3: 35#/25#

WOD

Push Jerk

3-3-3-3-3-3

For Time:

Buy-In: 3 Rope Climbs (L2: 1 Rope Climb, L3: 9 Rope Get-ups)

  • 30 Goblet Squats (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 30 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 100 Meter Sprint
  • 20 Goblet Squats
  • 20 KB Swings
  • 100 Meter Sprint
  • 10 Goblet Squats
  • 10 KB Swings
  • 100 Meter Sprint

Buy-out: 3 Rope Climbs

WOD

3 RFT of

  • 10 Alternating Pistols (L2: Medball Pistols, L3: Box Pistols)
  • 20 Goblet Squats (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 30 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)

WOD

2 RFT of

  • 400 Meter Run
  • 40 Goblet Squats (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 30 Butterfly Sit-ups
  • 20 Push-ups (Strict! Knees should not touch the floor.)
  • 10 Strict Pull-ups (L2/L3: Strict Banded Pull-ups)

1 2 3 4
Search

Today’s WOD

  • Wednesday, 11/22/17

    WOD 5 RFT of 400 Meter Run 7 Deadlifts (Rx: Body Weight, L2: 80% Body Weight, L3: 60% Body Weight)
Find Us on Facebook