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WORKOUT 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet


Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet


Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet


Teens 
(Teen Boys 14-15, Teen Girls 14-15)

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet


Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

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WOD

2 min Wall Sit

1 min Rest
3 Rounds

Rest

15 min AMRAP
•5 Front Squats (Rx: 95#/65#, L2: 75#/55#, L3: 65#/35#)
•5 Back Squats (Rx: 95#/65#, L2: 75#/55#, L3: 65#/35#)
•1 Muscle-up (L2: Band MUs L3: Band C2B Pull ups)

Performance WOD
30 Snatch for time (165#/105#)

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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.

RESULTS:

sept29

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

RESULTS:
jul12

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

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

RESULTS:

may16

Skill:

Muscle ups

WOD:

4 Rounds for time of the followings.

RX:

  • 5 Muscle ups
  • 10 Deadlifts (225#/135#)
  • 20 Abmat sit ups
  • 200m Run

L2:

  • 3 Bar Muscle Ups
  • 10 Deadlifts (185#/115#)
  • 20 Abmat sit ups
  • 200m Run

L3:

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

RESULTS:

photo(24)

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


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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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