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

Blog Archive

WOD

4 RFT of

  • 20 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 20 Hollow Rocks
  • 20 Mountain Climbers (1-1)
  • 20 DB Medball Chest Presses (RX: 45#/25, L2: 35#/15#, L3: 25#/10#)

WOD

5 RFT of

  • 6 PVC Sotts Press
  • 9 Pull-ups (L2: Strict Band Pull-ups)
  • 12 Push-ups
  • 15 Burpees
  • 18 Mountain Climbers
  • 21 Tuck Jumps

WOD

For time:

  • 50 Push-ups
  • 50 Pull-ups (L2: Strict Band Pull-ups)
  • 50 Hanging Leg Raises
  • 50 Air Squats
  • 50 Sit-ups
  • 50 Jumping Jacks
  • 50 Mountain Climbers
  • 50 Calorie Row

WOD

4 RFT of

  • 20 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 20 Hollow Rocks
  • 20 Mountain Climbers (1-1)
  • 20 DB Medball Chest Presses (RX: 45#/25, L2: 35#/15#, L3: 25#/10#)

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)

    WOD

    Push Jerks

    5-5-5-5-5

    For Time:

    • 40 Calorie Row
    • 30 Medball Squats (Rx: 20#/14#, L2: 14#/10#, L3: 12#/8#)
    • 20 MedBall Knee-2-Elbows (Rx: 20#/14#, L2: 14#/10#, L3: 12#/8#)
    • 10 Burpees
    • 20 MedBall Knee-2-Elbows (Rx: 20#/14#, L2: 14#/10#, L3: 12#/8#)
    • 30 Slam Balls (Rx: 20#/14#, L2: 14#/10#, L3: 12#/8#)
    • 40 Mountain Climbers

    Search

    Today’s WOD

    • Wednesday, 11/22/17

      WOD 5 RFT of 400 Meter Run 7 Deadlifts (Rx: Body Weight, L2: 80% Body Weight, L3: 60% Body Weight)
    Find Us on Facebook