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WOD

  • 100 DB Medball chest presses (RX: 30#/15#, L2: 25#/10#, L3: 15#/5#)
  • 100 OH Squats (RX: 45#/25#, L2: 25#/15#, L3: PVC)
  • 100 ABMAT Sit-ups (knees out)
  • 100 KB Swings (RX: 1.5 pood/1 pood, L2/L3: 1 pood/0.5 pood)

Performance WOD

15-12-9 reps for time of:
C&J (135#/95#)
C2B Pull-ups

WOD

4 rounds of:

  • 30 seconds of OH Squats (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 30 seconds of wall balls (RX: 20# to 10’/14# to 9′, L2: 20# to 9’/12# to 9′, L3: 14# to 10’/10# to 9′)

1 minute rest

4 rounds of:

  • 30 seconds of T2B (RX: T2B, L2: K2E, L3: Knee-ups)
  • 30 seconds of back squats (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)

1 minute rest

Performance WOD

Squat Snatch and OH Squat complex

1:3, 1:3, 1:2, 1:2, 1:1, 1:1

1 rep Max Squat Snatch

  

Skill

OH Squat

WOD

OH Squats

2-2-2-2-1-1-1

Then

2 min Max Wall Ball

Rest 30 sec

2 min Max Pull Ups

Rest 30 seconds

2 min Max Calorie Row

Performance WOD

Hang Squat Clean

5-4-3-2-1-1-1-1-1

 IMG_1103-0 

Skill

  • Bar muscle-up
  • OH squats

WOD

4RFT of:

Rx:
4 Bar Muscle Ups
25 DUs
10 OH Squats (115#/80#)
25 ABmat Sit-ups

L2:
4 Band Bar Muscle Ups
25 DUs
10 OH Squats (95#/65#)
25 ABmat Sit-ups

L2:
12 Band Pull Ups
12 Box Dips
25 DUs
10 OH Squats (75#/45#)
25 ABmat Sit-ups

Performance WOD

Heavy Grace (155#/115#)
*People who have passed Performance WOD test can do this WOD on Oly platform during Performance WOD class time.

  

Skill

  • Split Jerk

WOD

Split Jerks 4-3-2-1-1-1 (work on form and timing)

Rest

  • 100 DUs/400 JRs
  • 20 OH Squats (Rx: 95#/65#, L2: 75#/50#, L3:65#/45#, L4:45#/25#)

3 Rounds for time

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Skill

  • Kipping pull-up
  • Butterfly pull-up

WOD

2 RDs for time of:

RX:

  • 50 Pull-ups
  • 75 Sit-ups
  • 50 OH Squats (75#/45#)
  • 75 DUs

L2:

  • 50 Band Pull-ups
  • 75 Sit-ups
  • 50 OH Squats (65#/35#)
  • 75 DUs

L3:

  • 50 Jumping Pull-ups
  • 75 Sit-ups
  • 50 OH Squats (45#/25#)
  • 300 JR

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Today’s WOD

  • Friday, 1/19/18

    WOD Strict Press – 3×10 (Same weight for all 3 sets)   For time: 15 Power Snatches (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 1200m Run 20 Thrusters (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 800m Run 25 Back Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 400m Run
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