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WOD

Snatch Grip Deadlift

1-1-1-1-1-1

2 RFT of

  • 50 Alternating Lunges
  • 40 Sprawls
  • 30 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 20 Chest-to-Bar Pull-ups (L2: Kipping Pull-ups, L3: Strict Band Pull-ups)
  • 100 Meter Run

WOD

30-25-20-15-10-5 of

  • Hollow Rocks
  • Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • Alternating Lunges (1-1)

WOD

4 RFT of

  • 30 Calorie Row
  • 100 Double Unders (L2: 50 Double Unders, L3: 200 Singles)
  • 30 Walking Lunges

‘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)

WOD

Back Squats

2-2-2-2-2 then 2+ at 60% of last set of 2

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

12 Minute AMRAP of

  • 8 Calorie Row
  • 10 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 20 Walking Lunges

Special Halloween Partner WOD Saturday!

This is a spooky one folks! One teammate working at a time. Switch turns however you like!

For Time:

  • 100 Mountain Climbers
  • 90 Bicycle Crunches
  • 80 Air Squats
  • 70 Push-ups
  • 60 Walking Lunges (1-1)
  • 50 Hollow Rocks
  • 40 Calorie Row
  • 30 Sprawls
  • 20 DB Squat Clean (RX: 45#/25#, L2:35#/15#, L3:25#/10#)
  • 10 Rope Climbs (L2/L3: 40 Rope Get-ups)


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    Today’s WOD

    • Saturday, 4/29/17

      WOD 20 Minute AMRAP of 5 Thrusters (RX: 95#/75#, L2: 75#/55#, L3: 65#/45#) and 1 Round of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats
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