1621 N. Kent Street, Ste. 100, Arlington, VA 22209 | info@crossfitrosslyn.com | (703) 465-8100

Blog Archive

WOD

Push Jerk

1-1-1-1-1-1

14 Minute EMOM of

  • Odd Minutes: 7 Strict Ring Dips (L2: Banded Ring Dips, L3: Box Dips)
  • Even Minutes: 20 Second Handstand Hold

WOD

For Time:

  • 75 Air Squats
  • 50 Pull-ups (L2: Strict Band Pull-ups)
  • 20 Ring Dips (L2: Band Ring Dips, L3: Box Dips)
  • 50 Air Squats
  • 25 Pull-ups
  • 15 Ring Dips
  • 25 Air Squats
  • 15 Pull-ups
  • 10 Ring Dips

WOD

“Elizabeth”

21-15-9

  • Cleans (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)
  • Ring Dips (L2: Band Ring Dips, L3: Box Dips)

WOD

Back Squat

5-5-5-5-5-5

5 Rounds of

  • 90 Seconds Calorie Row
  • 30 Seconds Rest
  • 30 Seconds of Ring Dips
  • 15 Second Rest

WOD

15 Minute AMRAP of

  • 10 Hang Squat Cleans (RX: 115#/85#, L2:95#/65#, L3: 75#/45#)
  • 8 Ring Dips (L2: Banded Ring Dips, L3: Box Dips)
  • 21 AbMat Sit-ups

 

WOD

3 RFT of

  • 15 Ring Dips (L2: w/ Band, L3: Box Dips)
  • 20 Calorie Row
  • 30 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)

15 Minute Time Cap!


1 2 3 4 6
Search

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
Find Us on Facebook