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Blog Archive

WOD

25 Minute AMRAP of

  • 12 Leg Raises
  • 9 Push Jerks (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 6 Front Rack Lunges (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 1 Lap run around courtyard

WOD

Every 2 Minutes for 20 Minutes of

Complex: 2 Clean Pulls + 1 Hang Clean + 1 Push Jerk

  
 

WOD

Complex: 2 Push Press + 3 Push Jerks

1-1-1-1-1

3 RFT of

  • Run 2 Laps around courtyard
  • 21 KB Swings¬†(Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 12 Burpees

 

WOD

7 RFT of

  • 9 Push Jerks (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 16 Back Rack Lunges (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)

Then 

100 AbMat Sit-Ups 

*Timer stops after AbMat Sit-Ups!*

WOD

Push Jerks

2-2-2-2-2

4 RFT of

  • 10 MedBall Thrusters (Rx: 20#/14#, L2: 14#/10#, L3: 12#/8#)
  • 15 MedBall Cleans (Rx: 20#/14#, L2: 14#/10#, L3: 12#/8#)
  • Run 1 Lap around courtyard with MedBall
  • 20 AbMat Sit-ups

Barbell Complex

5 Sets of:
1 Strict Press – 3 Push Press – 5 Push Jerks

15 Minute AMRAP of

  • DB Lunges (Up and back through length of classroom. RX: 45#/30#, L2: 30#/20#, L3: 20#/10#)
  • 25 AbMat Sit-ups

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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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