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Blog Archive

WOD

21-15-9 of

  • Power Snatch (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)
  • Ring Rows
  • Push Jerks (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)

Rest

50 Toes-to-bar

WOD

2 RFT of

  • 15 Push Jerks (RX: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 800 meter run
  • 500 meter row

Rest

100 AbMat Sit-ups

WOD

Find one rep max weight for:

Push Press
Push Jerk

then

3RDS of 500m Row

Score: combined time

Performance WOD

Squat Snatch and OH Squat complex
1:3, 1:3, 1:2, 1:2, 1:1, 1:1

Skill:

  • Push Press
  • Front Squats
  • OH Squats

WOD:

For Time:

50 Back Squats (Rx: 95#/65#, L2: 75#/55#, L3: 65#/45#)
15 Pull-ups
30 PP/Push Jerks (Rx: 95#/65#, L2: 75#/55#, L3: 65#/45#)
50 Front Squats (Rx: 65#/ 45#, L2: 55#/35#, L3: 45#/25#)
15 Pull-ups
30  PP/Push Jerks (Rx: 65#/ 45#, L2: 55#/35#, L3: 45#/25#)
50 OH Squats (Rx: 45#/35#, L2: 35#/25#, L3: 25#/15#)
15 Pull-ups
30 PP/Push Jerks (Rx: 45#/35#, L2: 35#/25#, L3: 25#/15#)

Performance WOD

20 Burpee Muscle-ups for time

1463081_642861009152163_7679972943621891091_n

Skill

  • Push Press
  • Push Jerk

WOD

5 rounds for max reps of:

  • 20 sec Push Jerk (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)
  • 10 sec of rest
  • 20 sec Jumping alternating lunge
  • 10 sec of rest

5min Break

5 rounds for max reps of:

  • 20 sec Push Press (RX: 95#/55#, L2: 75#/45#, L3: 65#/35#)
  • 10 sec of rest
  • 20 sec Jumping alternating lunge
  • 10 sec of rest

Score:  # of total PP and # of total lunge

Performance WOD

OH Squats:
5 x 35% of max
5 x 45%
3 x 55%
5 x 60%
5 x 70 %
5+ x 75%

50 Leg Extensions

RESULTS:

jun23

WOD

5 Rounds of:
2 Push Press and 3 Push Jerks (without dropping the bar)
Score: Max weight used

Then

3 RDs of 500m Row
Score: slowest 500m Row time

Performance WOD

21-18-15-12-9-6-3 reps for time of:
Back extension
GHD Sit-up
OH Squat (135#/95#)

RESULTS:
feb2


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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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