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

Blog Archive

WOD

“Spartan WOD”

For Time

  • 200 Meter Run
  • 35 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 35 Hollow Rocks
  • 35 Air Squats
  • 35 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 200 Meter Run
  • 25 Box Jumps
  • 25 Hollow Rocks
  • 25 Air Squats
  • 25 KB Swings
  • 400 Meter Run
  • 15 Box Jumps
  • 15 Hollow Rocks
  • 15 Air Squats
  • 15 KB Swings
  • 400 Meter Run

 

WOD

For time:

  • 20 Overhead Squats (Rx: 95#/75#, L2: 75#/55#, L3: 65#/45#)
  • 20 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 600 Meter Run
  • 15 Overhead Squats
  • 15 KB Swings
  • 400 Meter Run
  • 10 Overhead Squats
  • 10 KB Swings
  • 200 Meter Run
  • 5 Overhead Squats
  • 5 KB Swings
  • 600 Meter Run

WOD

Clean and Jerk

1-1-1-1-1-1 then 1+ at 60% of last set of 1

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

10 Minute AMRAP of

  • 10 Push Press (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 10 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 10 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

GHD Sit-up Conga Line (after warm-up)

  • For 10 Minutes, each person does 10 reps each.

3 RFT of

  • 15 Front Squats (Rx: 115#/85#, L2: 95#/75#, L3: 75#/65#)
  • 25 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 30 Sit-ups

WOD

For time:

  • 50 Russian KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 40 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 30 Abmat Sit-ups
  • 40 Russian KB Swings
  • 30 Box Jumps
  • 20 AbMat Sit-ups

then

600 Meter Run

Partner WOD Saturday!

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

For time:

  • 800 Meter Run (together)
  • 50 Knees-to-Elbows (L2: Knee Raises)
  • 100 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 50 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 100 Hollow Rocks
  • 50 Burpees
  • 400 Meter Run (together)

1 2 3 4 5 6 7 21
Search

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
Find Us on Facebook