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WOD

Rope Climb Practice/Progressions

(Or Back Squat 1RM make up day – If you missed yesterday’s 1RM, do that today instead)

For time:

1000m Row

*REST.*

4 rounds for time of:

  • 10 Overhead Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 10 Alternating DB Snatches (Total – 5 each arm) (Rx:45#/30#, L2:35#/25#, L3:25#/15#)
  • 30 Double Unders (L2: 15 Double Under attempts, L3: 75 Singles)

WOD

Today’s Skill: Muscle-up Practice/Progressions
“3 Round Nancy + Helen”
For time:
3 Rounds of:
  • 400m
  • 15 Overhead Squats (Rx:95#/65#, L2:65#/45#, L3:45#/30#)
*THEN – NO REST*
3 Rounds of:
  • 400m
  • 21 KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#)
  • 12 Pull-ups (L2/L3: Strict Banded Pull-ups)
*30 Minute Time Cap*

WOD

Squat Snatch

3-3-3-2-2-1-1-1

4 RFT of

  • 15 Overhead Squats (Rx: 95#/65#, L2: 75#/45#, L3: 55#/25#)
  • 15 Knees-2-Elbows (L2: Knee Raises)

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

Clean Pull

8-8-8-8

4 RFT of

  • 15 Deadlifts
  • 5 Thrusters
  • 10 Overhead Squats

Weights for all movements: RX: 75#/45#, L2: 65#/35#, L3: 55#/25#

WOD

Overhead Squat
2-2-2-2-2-2

4 RFT of

  • 4 Bar Muscle-up (L2: 4 C2B Pull-ups/4 Deficit Push-ups,  L3: 12 Strict Band Pull-ups)
  • 25 Double Unders (L2: 15 DUs, L3: 75 Singles)
  • 10 Overhead Squats (RX: 115#/80#, L2:95#/65#, L3: 75#/45#)
  • 25 AbMat Sit-ups

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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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