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WOD

Back Squat

3×10 @ 65% of 1RM

“Cindy”

20 Minute AMRAP of

  • 5 Pull-ups (L2: Strict Band Pull-ups)
  • 10 Push-ups
  • 15 Air Squats

WOD

Front Squat

5×2 @ 90% of 1RM

5 RFT of

  • 9 Deadlifts (RX: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 12 Push-ups
  • 15 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

4 RFT of

  • 250 Meter Row
  • 10 Alternating DB Snatches (RX: 45#/30#, L2: 35#/25#, L3: 25#/20#)
  • 21 Push-ups

 

 

“Murph”

For time:

  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 20lb vest (14lbs for women) or body armor, wear it.

 

WOD

5 RFT of

  • 6 PVC Sotts Press
  • 9 Pull-ups (L2: Strict Band Pull-ups)
  • 12 Push-ups
  • 15 Burpees
  • 18 Mountain Climbers
  • 21 Tuck Jumps

WOD

For time:

  • 50 Push-ups
  • 50 Pull-ups (L2: Strict Band Pull-ups)
  • 50 Hanging Leg Raises
  • 50 Air Squats
  • 50 Sit-ups
  • 50 Jumping Jacks
  • 50 Mountain Climbers
  • 50 Calorie Row

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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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