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Skill

  • Muscle up
  • Kipping ring dips

WOD

15, 9, and 6 reps of following exercises for time:

Rx:
Thrusters (135#/95#)
Muscle Ups/Bar Muscle Ups

L2:
Thrusters (115#/75#)
C2B Pull-ups
Dips

L3:
Thrusters (95#/65#)
Band Bar Muscle Ups

Performance WOD

For time:

  • 800m Run
  • 21 Thrusters (75#/45#)
  • 21 “L” Pull-ups

Rest and repeat three rounds.  Time each individual round.

The thruster must originate from a full squat each rep. The “L” pull-ups are pull-ups with the legs extended straight out in front of the athlete. Any pull-up where the heels fall below the butt or the legs bend other than slightly is disallowed. The thruster and “L” pull-ups need not be performed consecutively, i.e. without breaking. Any grip is O.K. for the pull-up, but the range of motion must be complete.

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Skill

  • Snatch
  • Muscle ups

WOD

3 Rounds of:

RX:

  • 10 Snatches (RX: 135#/85#)
  • 5 Muscle-Ups/Bar Muscle-Ups

L2:

  • 10 Snatches (L2: 115#/65#)
  • 5 band Bar Muscle-Ups

L3:

  • 10 Snatches (L2: 95#/55#)
  • 10 Pull ups
  • 10 Dips

-Then-

150 DUs or 450 JRs

For time.

Performance WOD

Ramp up to a one-rep max and within 30 seconds of completing the deadlift begin the handstand push-ups. The handstand push-ups must bring the ears below the hands so they needs to be done on parallel bars, parallettes, or some other raised platform like chairs or books. Using the wall for balance is O.K.

Repeat 3 rounds.

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Skill

Muscle-ups

WOD

30 Muscle-Ups for time (Rx: muscle-ups, L2: Band bar muscle-ups, L3: Band Chest to bar chin-ups)

Performance WOD

10 Legless Rope Climbs for time

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WOD

15, 9, 6 reps of the following exercises for time.

RX:
Hang Clean (135#/95#)
Muscle-Ups/Bar Muscle-Ups

L2:
Hang Clean (115#/75#)
Bar Muscle-Ups with Band

L3:
Hang Clean (95#/65#)
C2B Pull Ups with band

Performance WOD

Bench Press:
5 x 35% of max
5 x 45%
3 x 55%
5 x 70%
3 x 75%
1+ x 85%

50 Tri Extensions

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Skill

Muscle ups

WOD

4 Rounds for time of the followings.

RX:

  • 5 Muscle ups
  • 10 Deadlifts (225#/135#)
  • 20 Abmat sit ups
  • 50 DUs

L2:

  • 3 Bar Muscle Ups
  • 10 Deadlifts (185#/115#)
  • 20 Abmat sit ups
  • 40 DUs

L3:

  • 7 Band Muscle Ups
  • 10 Deadlifts (155#/95#)
  • 20 sit ups
  • 200 JRs

Performance WOD

Front Squat:
5 x 35% of max
5 x 45%
3 x 55%
5 x 60%
5 x 70%
5+ x 75%

50 Leg Extensions

Core Challenge WOD Day 18

5 rounds for time of

20 Scissor kicks
10 Torpedoes (hollow rock into a superman)
10 Negative T2B (slow count on the descend)

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Skill

  • Muscle-Ups
  • Rope Climb

WOD:

Team of Two.  18min AMPRAP.

RX:

  • 2 Rope climbs
  • 4 Muscle-ups/Bar Muscle-ups

L2:

  • 2 Rope climbs
  • 4 Band Muscle-Ups

L3:

  • 6 Rope walks
  • 8 Band Pull ups
  • 8 Band Ring Dips

Core Challenge WOD Day 6

6 min AMRAP
20 alt. Scissor kicks 
15 stability ball pikes 

Rx
20 Scissor kicks 
15 Stability ball pikes

L2 
20 Alt. Scissor kicks
15 Stability ball pikes (knees bent) 

L3
20 Alt. Scissor Kicks
15 Squat thrusters (starting in the push up position. Jumping your feet to your hands then kicking back to the push up position. 

 

Performance WOD

Press:
5 x 35% of max
5 x 45%
3 x 55%
5 x 70%
3 x 75%
1+ x 85% (as many as you can but leave two reps in reserve)

50 Tri/Rope Extensions

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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*
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