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WOD

15 Minute AMRAP of

  • 15 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 10 Squat Snatches (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 5 Strict Handstand Push-ups (L2: w/pad, L3: 10 Seated DB Press)

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

For Time

  • 50 Burpees
  • 40 Wall-Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 30 Calorie Row
  • 20 Handstand Push-ups (L2: w/pad, L3: x2 Pike Press)
  • 10 Alternating DB Snatches (RX: 45/25, L2: 35/15, L3: 25/10)
  • 20 Handstand Push-ups
  • 30 Calorie Row
  • 40 Wall Balls
  • 50 Burpees

    *30 Minute Time Cap! *

    WOD

    15 Minute AMRAP of

    • 5 Strict Handstand Push-ups (L2: w/ Pad, L3: x2 Pike Presses)
    • 10 Strict Pull-ups (L2: Strict Band Pull-ups)
    • 30 Alternating Jump Lunges

    WOD

    “Diane Broken-up”

    3 Rounds of

    • 7 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)
    • 7 Handstand Push-ups (L2: w/pad, L3: x2 Pike Presses)

    then

    3 Rounds of

    • 5 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)
    • 5 Handstand Push-ups (L2: w/pad, L3: x2 Pike Presses)

    then

    3 Rounds of

    • 3 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)
    • 3 Handstand Push-ups (L2: w/pad, L3: x2 Pike Presses)

     

    WOD

    15 Minute AMRAP of

    • 200 Meter Run
    • 5 Handstand Push-ups (L2: w/pad, L3: x2 Pike Presses)
    • 10 Hollow Rocks

    1 2 3 4 9
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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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