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WOD

Muscle-up Practice

1-1-1-1-1-1

3 RFT of

  • 2 Muscle-Ups (L2: 6 C2B Pull-ups/ 6 Ring Dips, L3: 6 Strict Band Pull-ups/ 6 Box Dips)
  • 10 Overhead Squats (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • 20 Deadlifts (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)

WOD

4 RFT of

  • 3 Bar Muscle-ups (L2: 6 C2B/6 Box Dips, L3: 6 Strict Band Pull-ups/6 Box Dips)
  • 10 Roll-up Starfish Jumps
  • 15 Air Squats
  • 20 Wall Touches (6 inches above your hand pressed against wall)

WOD

4 RFT of

  • 5 Power Snatches (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 7 Muscle-ups (L2: 7 C2B Pull-ups/7 Ring Dips, L3: 7 Strict Band Pull-ups/7 Box Dips)

WOD

“CrossFit Open Workout 11.4”

10 Minute AMRAP of

  • 60 Bar Facing Burpees
  • 30 Overhead Squats (RX: 120#/90#, L2:95#/65#, L3: 85#/55# )
  • 10 Muscle-Ups (L2: Bar Muscle-Ups, L3: Pull-ups and Dips)

WOD

“Amanda”

9-7-5 Reps for Time of

  • Muscle-Ups (L2: Bar Muscle-Ups, L3: Pull-ups and Dips)
  • Snatches (Rx: 135#/95#, L2: 115#/75#, L3: 95#/65#, L4: 75#/45#)

WOD

Front Squat
2-2-2-2-2-2

13 Minute AMRAP

  • 3 Muscle Ups (L2: 9 Pull-ups, 9 Dips)
  • 5 KB Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 8 Goblet Squats (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)

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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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