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WOD

Back Squat

3-3-3-3-3-3

3 RFT of:

  • 3 Rope Climbs (L2: 1 Rope Climb, L3: 9 Rope Get-ups)
  • 25 Push Presses (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 25 Sit-ups

WOD

12 Minute AMRAP of

  • 3 Rope Climbs (L2: 1 Rope Climb, L3: 9 Rope Get-ups)
  • 12 Push Presses (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)
  • 50 Double Unders (L2: 25 DUs, L3: 150 Single Unders)

 

WOD

‘Fight Gone Bad’

3 Rounds, For Total Reps in 17 minutes

  • 1 Minute Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 1 Minute SDLHP (RX: 75/55 L2: 65/35, L3: 55/25)
  • 1 Minute Box Jumps (20″/18″)
  • 1 Minute Push Press (RX: 75/55 L2: 65/35, L3: 55/25)
  • 1 Minute Row (1 Calorie = 1 Rep)
  • 1 Minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

WOD

“Open 12.3”

18 Minute AMRAP of

  • 15 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 12 Push Press (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • 9 Toes-to-Bar

WOD

Push Press

5-5-5-5-5-5

For time:

  • 30 Power Snatches (RX: 115#/85#, L2:95#/65#, L3: 75#/45#)
  • 30 Ab-Mat Sit-ups
  • 30 Bar-Hop Burpees
  • 30 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 30 Deadlifts (RX: 115#/85#, L2:95#/65#, L3: 75#/45#)

WOD

Split Jerk
3-3-3-3-3-3

12 Minute EMOM of

  • 2 Strict Presses
  • 4 Push Presses
  • 6 Push Jerks

Form is PARAMOUNT. Your first 12 reps should look like the last!

Weights for movements: RX: 75#/55#, L2: 65#/45#, L3: 45#/25#


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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
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