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

Blog Archive

WOD

8 RFT of

  • 1 Rope Climb (L2/L3: 4 Rope Get-ups)
  • 100 Meter Sprint (L2: Slow Jog)
  • 15 KB Swings (RX: 35#/25,  L2: 25#/15#)

Saturday WOD!

10 RFT of

  • 1 Rope Climb (L3: 3 Rope Get-ups)
  • 250 Meter Row
  • 10 Box Jump Overs (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

4 RFT of

  • 15 Power Snatches (RX: 75#/55#, L2: 65#/45#, L3: 45#/25#)
  • 3 Rope Climbs (L2/L3: 12 Rope Get-ups)

WOD

8 Rounds for time

  • 1 Rope Climb/4 Rope Get-ups
  • 100 feet DB Farmer Carry (Rx: 45#/30#, L2: 30#/20#, L3: 20#/15#)
  • 250m Row

Performance WOD

Clean and Jerks, 15, rest, 12, rest, 9 reps of:

There is no time limit, but the weight cannot be rested on the ground. Resting at the hang, rack, or overhead is O.K.  At the ground, the athlete must touch and go.  Technique is otherwise not critical.

11802646_712867478818182_9128628688714161061_o

WOD

3 rounds of:

RX:

  • 1 min of HSPU
  • 1 min of T2B
  • 1 min of Rope Climb
  • 1 min of Box Jump (24″/20″)
  • 1 min break

1 point for each rep.  Except one rope climb is worth 4 points.

L2:

  • 1 min of HSPU with pads
  • 1 min of T2B
  • 1 min of Rope Get-up
  • 1 min of Box Jump (24″/20″)
  • 1 min break

1 point for each rep.

L3:

  • 1 min of Wall Walk
  • 1 min of K2E
  • 1 min of Rope Get-up
  • 1 min of Box Jump (20″/16″)
  • 1 min break

1 point for each rep.

Performance WOD

Strict Press:
5 x 35% of max
5 x 45%
3 x 55%
5 x 60%
5 x 70%
5+ x 75% (as many as you can but leave two reps in reserve)

50 Tri Extensions

1505606_660810664023864_4731464343603544568_n

Skill

  • Ring dips/kipping ring dips
  • Rope climb

WOD

20 min AMRAP of:

  • 1 Rope Climb (L2: 4 Rope get-ups, L3: 3 Rope get-ups)
  • 5 Ring Dips (L2: black band, L3: Blue bands or greater)
  • 10 Sprawls
  • 15 Air Squats
  • 20 DUs (L2: 10 DUs, L3: 60 JRs)

10993123_646202118818052_963399371222216232_o


1 2 3 4 6
Search

Today’s WOD

  • Tuesday, 10/24/17

    WOD “Nicole” 20 Minute AMRAP of 400 Meter Run Max rep Pull-ups (L2: Strict Band Pull-ups)
Find Us on Facebook