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

Blog Archive

 

WOD:

  • 800m Run
  • 25 K2E
  • 25 GHD back extensions (or 50 superman)
  • 1 Rope climb

3 Rounds for time.

 

Skill:

Deadlift

WOD:

  • 5 HSPU
  • 5 Thrusters (115#/75#)
  • 5 K2E
  • 5 Deadlifts (225#/135#)
  • 5 Burpees
  • 5 KB (1.5 pood / 1 pood)
  • 5 Pull Ups

5 Rounds for time

Back Squat- 2-2-2-2-2

Rest

“Hopping Mouse”

  • 250 Row
  • 20 Box Jumps
  • 20 K2E
  • 20 Sprawls

3 Rounds For Time

 

 

Skill:

  • K2E/T2B
  • Shoulders to overhead

WOD:

“300s”

  • 75 Ring Rows (with elevated feet)
  • 75 Back Squats (75#/45#)
  • 75 T2B/K2E
  • 75 Shoulders to overhead (75#/45#)

 

Skill

  • Wall Ball
  • K2E

WOD:

For time:

20 Wall Ball (20#/14#)
10 K2E
5 Rounds
then
30 Box Jumps (24″/20″)

 

WOD:

20 min AMRAP of:

  • 5 T2B/K2E
  • 10 KB Swings 1 pood / half pood
  • 15 DB Thrusters 15#/10#

Search

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*
Find Us on Facebook