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

Blog Archive

WOD

Press

2-2-2-2-2 then 2+ at 70% of last set of 2

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

5 Rounds of

  • 20 DB Medball Chest Press (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)
  • Max Unbroken Strict Pull-ups (L2/L3: Strict Pull-ups w/ band)

Score = total number of pull-ups completed.

Skill

  • Press
  • Back squat

WOD

Press: 3-3-3-3-3

Back squat: 5-5-5-5-5

Performance WOD

For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups

11693844_702878419817088_608732428474772485_n

Attention: we will be closed starting 7pm on Friday and remain closed on Saturday 7/4.  Happy fourth of July , and see you on Sunday!

WOD

5 rounds for time of:

  • 5 Strict Pull Ups (RX: Stirct, L2: band pull ups)
  • 3 Press (RX:95#/65#, L2: 75#/45#)
  • 200m run
  • 5 Strict Pull Ups (RX: Stirct, L2/L3: band pull ups)
  • 3 Press (RX:95#/65#, L2: 75#/45#)
  • 100 DUs (L2: 300 JRs)

Performance WOD

Push Jerks 18-15-9 (use maximum weight)

11707646_701570593281204_7859259823623142685_n

WOD

5 rounds for time of:

  • 5 Strict Pull Ups (RX: Stirct, L2: band pull ups)
  • 3 Press (RX:95#/65#, L2: 75#/45#)
  • 200m run
  • 5 Strict Pull Ups (RX: Stirct, L2/L3: band pull ups)
  • 3 Press (RX:95#/65#, L2: 75#/45#)
  • 100 DUs (L2: 300 JRs)

Performance WOD

Push Jerks 18-15-9 (use maximum weight)

RESULTS:

aug16

WOD

Bench Press  3-3-3-3-3

Press 3-3-3-3-3

Squat Cleans 3-3-3-3-3 (Touch and go.  Rest at rack position or hang position)

Post heaviest weights

Performance WOD

One rep max squat clean

RESULTS:

apr21

WOD:

3 rounds of:

RX:

  • 1 min of HSPU
  • 1 min of T2B
  • 1 min of Rope Climb
  • 1 min of Box Jump (20″/18″)
  • 1 min break

1 point for each rep.  Except one rope climb is worth four points.

L2:

  • 1 min of Wall Walk
  • 1 min of T2B
  • 1 min of Rope Walk
  • 1 min of Box Jump (20″/18″)
  • 1 min break

1 point for each rep.

L3:

  • 1 min of Wall Walk
  • 1 min of K2E
  • 1 min of Rope Walk
  • 1 min of Box Jump (18″/16″)
  • 1 min break

1 point for each rep.

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

RESULTS:

photo (1)


1 2 3
Search

Today’s WOD

  • Saturday, 4/29/17

    WOD 20 Minute AMRAP of 5 Thrusters (RX: 95#/75#, L2: 75#/55#, L3: 65#/45#) and 1 Round of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats
Find Us on Facebook