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

Blog Archive

WOD

4 RFT of

  • 3 Bar Muscle-ups (L2: 6 C2B/6 Box Dips, L3: 6 Strict Band Pull-ups/6 Box Dips)
  • 10 Roll-up Starfish Jumps
  • 15 Air Squats
  • 20 Wall Touches (6 inches above your hand pressed against wall)

WOD

4 RFT of

  • 400 Meter Run
  • 7 Roll-up Starfish Jumps
  • 10 SDLHP (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)

WOD

17 Minute AMRAP of:

  • Run 2 Laps in Courtyard
  • 25 Push-ups
  • 25 Dead Bugs
  • 5 Roll-Ups Starfish Jumps

WOD

4 RDs of the following exercises for time.

RX:

  • 4 OH Squats (115#/75#)
  • 8 Thrusters (115#/75#)
  • 12 Roll-up Starfish
  • 24 DUs

L2:

  • 4 OH Squats (95#/65#)
  • 8 Thrusters (95#/65#)
  • 12 Roll-up Starfish
  • 24 DUs

L3:

  • 4 OH Squats (75#/45#)
  • 8 Thrusters (75#/45#)
  • 12 Roll-up Starfish
  • 96 JRs

Performance WOD

15, 9, 6 reps of:

  • Snatch (135#/80#)
  • Muscle-ups

11216826_699918796779717_2413872038499387932_n

WOD

4 RDs of the following exercises for time.

RX:

  • 4 OH Squats (115#/75#)
  • 8 Thrusters (115#/75#)
  • 12 Roll-up Starfish
  • 24 DUs

L2:

  • 4 OH Squats (95#/65#)
  • 8 Thrusters (95#/65#)
  • 12 Roll-up Starfish
  • 24 DUs

L3:

  • 4 OH Squats (75#/45#)
  • 8 Thrusters (75#/45#)
  • 12 Roll-up Starfish
  • 96 JRs

Performance WOD

15, 9, 6 reps of:

  • Snatch (135#/80#)
  • Muscle-ups

RESULTS:

aug13

WOD

Back Squat
3-3-3-2-2-1

Team of 2 for time of:

  • 500m Row
  • 20 Front Squats (45#/25#)
  • 20 Roll-up Starfish
  • 500m Row
  • 20 Sprawls
  • 20 OH Squats (45#/25#)
  • 500m Row
  • 20 Russian Twist (20#/10#)
  • 10 Rope climbs (40 Rope Getups)
  • 500m Row

RESULTS:
feb5


Search

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*
Find Us on Facebook