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WOD

Weighted Pull-up

1-1-1-1-1-1 then 1+ at 50% of last set of 1

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

6 RFT of
  • 5 Strict Handstand Push-ups (L2: w/pad, L3: DB Strict Press)
  • 30 Double Unders (L2: 15 DUs, L3: 60 Singles)

WOD

“Bradshaw”

10 RFT of

  • 3 Handstand Push-Ups (L2: w/pad, L3: DB Strict Press)
  • 6 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#25)
  • 12 Pull-Ups (L2/L3: Strict Band Pull-ups)
  • 24 Double-Unders (L2: 12 Double Unders, L3: 48 Singles)

 

WOD

For time:

800 Meter Run

Then 2 Rounds of

15-12-9 of

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

Then

800 Meter Run

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! *


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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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