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For Time:

  • 200 Meter Run
  • 80 Alt. Lunges
  • 750 Meter Row
  • 40 Burpees
  • 500 Meter Row
  • 40 Push-ups
  • 250 Meter Row
  • 80 Russian KB Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 100 Double Unders (L2: 50 DUs, L3: 300 Singles)

WOD

Sumo Deadlift
5-5-5-5-5-5

“JT”
21-15-9 of

  • Handstand Push-ups (L2: w/pad, L3: x2 Pike Press)
  • Ring Dips (L2: w/band, L3: Box Dips)
  • Push-ups

WOD

20 Minute AMRAP:

  • 5 Handstand push-ups (L2: w/pad, L3: Seated DB Strict Press)
  • 10 Sit-ups
  • 15 Push-ups
  • 20 Air Squats

WOD

For Time:

  • 60 Calorie Row
  • 50 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 40 Push-ups
  • 30 Sit-ups
  • 20 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 10 Handstand Push-ups (L2: w/pad, L3: DB Strict Press)

WOD

For Time:

  • 50 Jumping Lunges
  • 50 Push-ups
  • 50 Push Jerks (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 50 Hollow Rocks
  • 50 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 50 Double Unders (L2: 25 Double Unders, L3: 100 Single Unders)

WOD

5 RFT of

  • 200 Meter Farmer’s Carry
  • 20 DB Push-ups
  • 10 DB Bent Over Rows

Dumbbell Weights = RX: 45#/25#, L2: 35#/15#, L3: 25#/10#


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Today’s WOD

  • Friday, 12/15/17

    WOD Romanian Deadlifts – 3×8 (Same Weight for all 3 sets) 12 Minute EMOM: 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) Abmat Sit-ups for the remainder of the minute (Score = # of Sit-ups)
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