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

Blog Archive

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

WOD

    5 RFT of

    • 10 Push Jerks (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)
    • 200 Meter Run
    • 10 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)

    WOD

    For Time:

    • 30 Calorie Row
    • 50 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
    • 30 Pull-ups (L2: Strict Band Pull-ups)
    • 50 Sit-ups
    • 30 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
    • 50 Air Squats
    • 30 Toes-to-Bar (L2: K2E, L3: Knee Raises)
    • 50 Burpees

    WOD

    • 1000 Meter Row
    • 21 Front Squats (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
    • 21 Pull-ups (L2: Strict Band Pull-ups)
    • 750 Meter Row
    • 15 Front Squats
    • 15 Pull-ups
    • 500 Meter Row
    • 9 Front Squats
    • 9 Pull-ups

    WOD

    21-15-9-6  of

    • Back Squat (From the floor/ RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)
    • Dead-hang Pull-up (L2: Strict Band Pull-ups)

    For Time:

    • 30 Calorie Row
    • 20 Push-ups
    • 20 Pull-ups (L2: Strict Band Pull-ups)
    • 25 Calorie Row
    • 20 Push-ups
    • 20 Toes-to-Bar (L2: K2E, L3: Knee Raises)
    • 20 Calorie Row
    • 20 Push-ups
    • 20 K2E (L3: Knee Raises)
    • 15 Calorie Row
    • 20 Push-ups
    • 20 Sit-ups

    1 2 3 4 17
    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