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WOD

Back Squat

3×10 @ 65% of 1RM

“Cindy”

20 Minute AMRAP of

  • 5 Pull-ups (L2: Strict Band Pull-ups)
  • 10 Push-ups
  • 15 Air Squats

WOD

For Time:

1000 Meter Row

then

7 RFT of

  • 3 Squat Cleans (RX: 155#/115#, L2: 135#/95#, L3: 115#/80#)
  • 6 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 9 Pull-ups (L2: Strict Band Pull-ups)

then

500 Meter Row

WOD

Deadlift

5×4 @ 80% of 1RM

“Fran”

21-15-9 of

  • Thrusters (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • Pull-ups (L2: Strict Band Pull-ups)

WOD

For Time

  • 50 Thrusters (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 40 Pull-ups (L2: Strict Band Pull-ups)
  • 30 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 20 GHD Sit-ups (or 40 Hollow Rocks)
  • 10 Handstand Push-ups (L2: w/pad, L3: DB Strict Press)

WOD

“Bradshaw”

10 RFT of

  • 3 Handstand Push-Ups (L2: w/pad, L3: DB Strict Press)
  • 6 Deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#25)
  • 12 Pull-Ups (L2/L3: Strict Band Pull-ups)
  • 24 Double-Unders (L2: 12 Double Unders, L3: 48 Singles)

 

“Murph”

For time:

  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 20lb vest (14lbs for women) or body armor, wear it.

 


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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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