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

Blog Archive

WOD

11min AMRAP of:

RX:

  • 11 Wall ball (20# to 10 feet/14# to 9 feet)
  • 11 T2B
  • 11 OH Squats  (15#bar/PVC)

L2:

  • 11 Wall ball (20# to 9 feet/12# to 9 feet)
  • 11 K2E
  • 11 OH Squats (15#bar/PVC)

 L3:

  • 11 Wall ball (14# to 10 feet/10# to 9 feet)
  • 11 K2E
  • 11 OH Squats (PVC)

Rest

50 GHD sit-ups

Performance WOD

Deadlift:
5 x 35% of max
5 x 45%
3 x 55%
3 x 65%
3 x 70%
3+ x 80% (as many as you can but leave two reps in reserve)

50 Leg Curls each side

11091511_664583850313212_4267823596325562890_n

WOD

Back Squats 5-4-3-2-1

Rest

  • 10 OH Squats  RX: (115#/75#), L2: (95#/65#), L3: (65#/45#)
  • 15 Hollow Rocks

5 Rounds for time

Performance WOD

Strict Press:
5 x 35% of max
5 x 45%
3 x 55%
5 x 60%
5 x 70%
5+ x 75% (as many as you can but leave two reps in reserve)

50 Tri Extensions

11079605_661238547314409_5195738258507861301_n

Skill

OH Squats
Snatch

WOD

OH Squats 5-5-5-5

35 Double-unders
1 Snatch (or 1 Snatch attempt)

7 Rounds for time

Your score will be the total time it takes to do seven rounds, and total lbs of Snatch successfully completed.

Performance WOD

One rep max squat clean

11058421_658385227599741_973712207002720229_n

WORKOUT 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 / 65 lb.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

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)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   6 overhead squats (65 / 45 lb.)

   6 chin-over-bar pull-ups

From 3:00-6:00

   2 rounds of:

   8 overhead squats (65 / 45 lb.)

   8 chin-over-bar pull-ups

From 6:00-9:00

   2 rounds of:

   10 overhead squats (65 / 45 lb.)

   10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds


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

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (65 / 45 lb.)

   10 chin-over-bar pull-ups*

From 3:00-6:00

   2 rounds of:

   12 overhead squats (65 / 45 lb.)

   12 chin-over-bar pull-ups*

From 6:00-9:00

   2 rounds of:

   14 overhead squats (65 / 45 lb.)

   14 chin-over-bar pull-ups*

Etc., following same pattern until you fail to complete both rounds
*Masters Women 55+ do jumping chest-to-bar pull-ups


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

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   6 overhead squats (45 / 35 lb.)

   6 jumping chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   8 overhead squats (45 / 35 lb.)

   8 jumping chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   10 overhead squats (45 / 35 lb.)

   10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

11051849_655897911181806_531692481718862712_n

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

Performance WOD

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

RESULTS:

sep9 sep9-1 sep9-2 sep9-3

WOD

4 RDs of the following exercises for time.

RX:

  • 4 OH Squats (115#/75#)
  • 8 Thrusters (115#/75#)
  • 12 Roll-up Starfish
  • 24 DUs

L2:

  • 4 OH Squats (95#/65#)
  • 8 Thrusters (95#/65#)
  • 12 Roll-up Starfish
  • 24 DUs

L3:

  • 4 OH Squats (75#/45#)
  • 8 Thrusters (75#/45#)
  • 12 Roll-up Starfish
  • 96 JRs

Performance WOD

15, 9, 6 reps of:

  • Snatch (135#/80#)
  • Muscle-ups

RESULTS:

aug13


1 2 3 4 5 6 7 9
Search

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*
Find Us on Facebook