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

Blog Archive

WOD

Strict Press

3×10 @ 70% of 1RM

For Time:

  • 10 Handstand Push-ups (L2: w/pad, L3: DB Strict Press)
  • 10 Double Unders (L2: 5 DUs, L3: 20 Single Unders)
  • 8 Handstand Push-ups
  • 20 Double Unders (L2: 10 DUs, L3: 40 Single Unders)
  • 6 Handstand Push-ups
  • 30 Double Unders (L2: 15 DUs, L3: 60 Single Unders)
  • 4 Handstand Push-ups
  • 40 Double Unders (L2: 20 DUs, L3: 80 Single Unders)
  • 2 Handstand Push-ups
  • 50 Double Unders (L2: 25 DUs, L3: 100 Single Unders)

WOD

Push Jerk

5×3 @ 80% of 1RM

15 Minute AMRAP of

  • 30 Air Squats
  • 20 Handstand Push-ups (L2: w/pad, L3: DB Strict Press)
  • 10 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)

WOD

Split Jerk

5×1 @ 85% of 1RM

For Time:

12-9-6-3 of

  • Handstand Push-ups (L2: w/pad, L3: DB Strict Press)
  • Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • Air Squats

WOD

Push Press

1-1-1-1-1-1 then 1+ at 60% of last set of 1

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

“Diane”

21-15-9 reps for time

  • Deadlift (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)
  • Handstand Push-Ups (L2: w/pad, L3: DB Strict Press)

WOD

For Time

1200 Meter Run
then
12 Rounds of
  • 4 Handstand Push-ups (L2: w/pad, L3: DB Strict Press)
  • 8 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • 12 Air Squats

WOD

For Time

  • 50 Thrusters (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 40 Pull-ups (L2: Strict Band Pull-ups)
  • 30 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 20 GHD Sit-ups (or 40 Hollow Rocks)
  • 10 Handstand Push-ups (L2: w/pad, L3: DB Strict Press)

1 2 3 4 10
Search

Today’s WOD

  • Friday, 8/18/17

    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#)
Find Us on Facebook