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WOD

Front Squat

2-2-2-2-2-2 then 2+ at 60% of last set of 2

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

15-12-9 of
  • Push Press (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • Bar-hop Burpees

WOD

Squat Clean

3-3-3-3-3-3 then 3+ at 70% of last set of 3

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

2 RFT of

21-15-9

  • Deadlifts
  • Front Squats
  • Push Press

Weights: RX: 95#/65#, L2: 75#/45#, L3: 65#/35#

WOD

Clean and Jerk

1-1-1-1-1-1 then 1+ at 60% of last set of 1

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

10 Minute AMRAP of

  • 10 Push Press (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 10 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 10 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

Push Press

3-3-3-3-3-3 then 3+ at 60% of last set of 3

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

“Death by Bear Complex”

1 rep = a power clean, front squat, push press, back squat, push press, back to the ground.
1 bear complex on the minute, every minute, adding 1 bear complex each minute and continuing to add 1 bear complex each round until you can no longer continue.

  • RX: 135#/95#
  • L2: 115#/75#
  • L3: 95#/65#

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)

 


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Today’s WOD

  • Tuesday, 6/27/17

    WOD 5 RFT of 10 Burpees 10 Pistols (L2: Medball Pistols, L3: Box Pistols) 15 Calorie Row
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