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WOD

20 Minute AMRAP:

  • 5 Handstand push-ups (L2: w/pad, L3: Seated DB Strict Press)
  • 10 Sit-ups
  • 15 Push-ups
  • 20 Air Squats

WOD

“CrossFit Open Workout 17.4”

Complete as many rounds and reps as possible in 13 minutes of:

  • 55 deadlifts, 225#/155#
  • 55 wall-ball shots, 20-lb. ball to 10-ft. target/14-lb. ball to 9-ft. target
  • 55-calorie row
  • 55 handstand push-ups

Scaled:

  • 55 deadlifts, 135#/95#
  • 55 wall-ball shots, 20-lb. ball to 9-ft. target/10-lb. ball to 9-ft. target
  • 55-calorie row
  • 55 hand-release push-ups

WOD

Back Rack Jerks

5-5-3-3-2-2

10 Minute AMRAP of

  • 6 Handstand Push-ups (L2: w/pad, L3: Pike Presses x2)
  • 8 Alternating Pistols (L2: to Medball, L3: Box Pistols)
  • 10 Toes-to-Bar (L2: K2E, L3: Knee Raises)

WOD

20 Minute AMRAP:

  • 5 Handstand push-ups (L2: w/ pad, L3: 10 pike presses)
  • 10 Sit-ups
  • 15 Push-ups
  • 20 Air Squats

‘The 12 Days of Christmas’ CFR Style

*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 Thruster (RX: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 2 Hand-Release Push-ups
  • 3 Squat Cleans (RX: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 4 Alternating Lunges 
  • 5 Toes-to-Bar (L2: Knees-to-elbows, L3: Knee Raises)
  • 6 Burpees
  • 7 Pull-Ups (L2: Banded Strict Pull-Ups)
  • 8 Alternating DB Snatches
  • 9 Wall-Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 10 Deadlifts (RX: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 11 Jump Squats
  • 12 Handstand Push-ups (L2: HSPU w/Pad, L3: 24 Pike Presses)

  

WOD

5 Rounds (Not for time!)

  • Max Bodyweight Backsquats
  • Max Handstand Push-Ups

Score = Total Number of Reps


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Today’s WOD

  • Friday, 1/19/18

    WOD Strict Press – 3×10 (Same weight for all 3 sets)   For time: 15 Power Snatches (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 1200m Run 20 Thrusters (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 800m Run 25 Back Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 400m Run
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