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WOD

Push Jerk – 5×5 (Same weight for all 5 sets – 75% if 1RM is known)
 
14 Minute EMOM:
  • Even Minutes: 3 HSPU (L2: Kipping and/or pad, L3: 9 Strict DB Presses and/or 9 Pike Presses)
  • Odd Minutes: Max Burpees
Score = Burpees

WOD

15 Minute AMRAP of

  • 5 Strict Handstand Push-ups (L2: w/ Pad, L3: Seated DB Press)
  • 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: Seated DB Press)

then

3 Rounds of

  • 5 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)
  • 5 Handstand Push-ups (L2: w/pad, L3: Seated DB Press)

then

3 Rounds of

  • 3 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)
  • 3 Handstand Push-ups (L2: w/pad, L3: Seated DB Press)

Partner WOD Saturday!

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

18 Minute AMRAP of

  • 4 Handstand Push-ups (L2: w/pad, L3: 4 Seated DB Presses)
  • 6 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 8 Jump Squats
  • 200 Meter Run (together)

WOD

Sumo Deadlift
5-5-5-5-5-5

“JT”
21-15-9 of

  • Handstand Push-ups (L2: w/pad, L3: x2 Pike Press)
  • Ring Dips (L2: w/band, L3: Box Dips)
  • Push-ups

WOD

For Time:

  • 60 Calorie Row
  • 50 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 40 Push-ups
  • 30 Sit-ups
  • 20 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 10 Handstand Push-ups (L2: w/pad, L3: DB Strict Press)

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Today’s WOD

  • Tuesday, 1/16/18

    Pistol Practice/Progressions   For time: Buy-in: 50 Burpee Box Overs (Rx: 24″/20″ L2/L3: 20″/18″) 4 Rounds: 20 Russian KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#) 20 Calories Row 20 Push-ups *25 Minute time cap*
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