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WOD

Snatch Grip Deadlift – 3×8 (Same weight for all 3 sets – 90% of 1RM Snatch if known)
 
For time:
  • 30 Front Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 20 Pull-ups (L2/L3: Banded Pull-ups)
  • 30 Push Presses (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 20 Pull-ups (L2/L3: Banded Pull-ups)
  • 30 Thrusters (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)

WOD

Snatch – 6×3 (Technique Work or 70-75% of 1RM if known)
*NO TOUCH AND GO*
20 Minute EMOM:
  • 1st Minute: 10 Toes to Bar (L2/L3: Knee Raises)
  • 2nd Minute: 10 Pistols – 5 on each leg (L2: Medball, L3: Box)
  • 3rd Minute: AMRAP Push Press (Rx:75#/55#, L2:60#/40#, L3: 45#/25#)
  • 4th Minute: Rest

12 Days of Christmas

*Progress through the workout just like the 12 days of Christmas is sung. Start with 1, then complete 2+1, then 3+2+1, etc.
  • 1 Push Press (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 2 Front Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 3 Power Cleans (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 4 Deadlifts (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 5 Pull-ups (L2/L3: Strict Banded Pull-ups)
  • 6 Box Jumps (24”/20”)
  • 7 Burpees
  • 8 Air Squats
  • 9 Sit-ups
  • 10 Push-ups
  • 11 Walking Lunges (Each Leg – 22 Total)
  • 12 Calorie Row

WOD

Strict Press – 5×5 (Same Weight for all 5 sets – 75-80% if 1RM is known)

30-20-10 reps for time:

  • Push Press (Rx:95#/65#, L2:80#/55#, L3:65#/45#)
  • Toes to Bar (L2/L3: Knee Rasies)
  • Wall Balls (RX: 20# to 10’/14# to 9′, L2: 20# to 9’/ 12# to 9′, L3: 14# to 10’/ 10# to 9′)

WOD

Push Press – 6×3 (Same Weight for all 6 sets – 80-85% if 1RM is known)

3 Rounds for time:

  • 5 Strict HSPU (L2: Kipping and/or pad, L3: 15 Strict DB Presses and/or 15 Pike Presses)
  • 30 Back Rack Lunges (Rx:75#/50#, L2:60#/40#, L3:45#/30#)
  • 50 Air Squats

*20 Minute Time Cap*

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.


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Today’s WOD

  • Tuesday, 1/16/18

    Pistol Practice/Progressions   For time: Buy-in: 50 Burpee Box Overs (Rx: 24″/20″ L2/L3: 20″/18″) 4 Rounds: 20 Russian KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#) 20 Calories Row 20 Push-ups *25 Minute time cap*
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