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WOD

5 RFT of

  • 3 Muscle-ups (L2: 6 C2B Pull-ups/6 Ring Dips, L3: 6 Strict Band Pull-ups/6 Box Dips)
  • 6 Alternating One Arm Sprawls
  • 9 Hollow Rocks
  • 12 Jump 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 (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)
  • 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)

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: x2 Pike Press)
  • 6 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 8 Jump Squats
  • 1 Lap Run (together)

WOD

Front Squat
5-4-3-2-2-1-1

Tabata: Jump Squats
2 minutes rest
Tabata: Push-ups
2 minutes rest
Tabata: Burpees

WOD

Front Squat
5-4-3-2-2-1-1

  • Tabata: Push-ups 
  • 2 minutes rest
  • Tabata: Jump Squats
  • 2 minutes rest
  • Tabata: Burpees

‘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)

  


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Today’s WOD

  • Tuesday, 8/22/17

    WOD 5 RFT of 5 Clean and Jerks (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#) 10 Box Jump Overs (Rx: 24″/20″ L2/L3: 20″/18″) 15 Knee-to-Elbows (L2/L3: Knee Raises)
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