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WOD

Front Squat – 8RM
For time:
  • 100 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
*Every time you break, you perform 1 Rope Climb* (L2: Half Rope, L3: 3 Rope Get-ups)
3 Rounds not for time:
  • 1 Minute Plank
  • 20 Clam Crunches

WOD

Push Jerk

3-3-3-3-3-3

For Time:

Buy-In: 3 Rope Climbs (L2: 1 Rope Climb, L3: 9 Rope Get-ups)

  • 30 Goblet Squats (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 30 KB Swings (RX: 70#/55#, L2: 55#/35#, L3: 35#/25#)
  • 100 Meter Sprint
  • 20 Goblet Squats
  • 20 KB Swings
  • 100 Meter Sprint
  • 10 Goblet Squats
  • 10 KB Swings
  • 100 Meter Sprint

Buy-out: 3 Rope Climbs

Partner WOD Saturday!

One teammate working at a time. Switch turns however you like!

For Time:

  • 100 Pull-ups (L2: Strict Band Pull-Ups)
  • 50 Hollow Rocks
  • 100 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 10 Rope Climbs (L2/L3: 4:1 Rope Get-ups)
  • 100 Goblet Squats (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • Run 5 Laps Together

WOD

5 RFT of

  • 400 Meter Run
  • 3 Rope Climbs (L2: 2 Rope Climbs, L3: 9 Rope Get-ups)
  • 25 AbMat Sit-ups

WOD

For time:

21-15-9 of

  • Calorie Row
  • Toes-to-Bar (L2: K2E, L3: Knee Raises)

Rest 5 Minutes

21-15-9 of

  • Calorie Row

along with

5-3-1

  • Rope Climbs (L2: 3-2-1, L3: 15-9-3 Rope Get-ups)

WOD

For Time
  • 400 Meter Run
  • 40 Double Unders (20 Double Unders, L3: 120 Singles)
  • 4 Rope Climbs (L2: 2 Rope Climbs, L3: 12 Rope Get-ups)
  • 300 Meter Run
  • 30 Double Unders (L2: 15 Double Unders, L3: 90 Singles)
  • 3 Rope Climbs (L2: 1 Rope Climb, L3: 9 Rope Get-ups)
  • 200 Meter Run
  • 20 Double Unders (L2: 10 DUs, L3: 60 Singles)
  • 2 Rope Climbs (L2: 1 Rope Climb, L3: 6 Rope Get-ups)
  • 100 Meter Run
  • 10 Double Unders (L2: 5 DUs, L3: 30 Singles)
  • 1 Rope Climb (L2: 1 Rope Climb, L3: 3 Rope Get-ups)

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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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