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

Blog Archive

WOD

5 RFT of

  • 200 Meter Run
  • 2 Rope Climbs (L2: 1 Rope Climb, L3: 4 Rope Get-ups)
  • 15 Hollow Rocks

WOD

“Liam”

For time:

  • Run 800 meters w/plate ( RX: 45#/25# L2: 25#/10#, L3: No Plate)
  • 100 Toes-to-Bars (L2: K2E, L3: Knee Raises)
  • 50 Front Squats (RX: 155#/115#, L2: 135#/95#, L3: 95#/65#)
  • 10 Rope Climbs (L2: 5 Rope Climbs, L3: 30 Rope Get-ups)
  • Run 800 meters w/plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

WOD

Push Jerk

1-1-1-1-1-1

For Time:

  • 5 Rope Climbs (L2: 3 Rope Climbs, L3: 15 Rope Get-ups)
  • 10 Double Unders (L2: 5 DUs, L3: 30 Singles)
  • 4 Rope Climbs (L2: 2 Rope Climbs, L3: 12 Rope Get-ups)
  • 20 Double Unders (L2: 10 DUs, L3: 60 Singles)
  • 3 Rope Climbs (L2: 1 Rope Climb, L3: 9 Rope Get-ups)
  • 30 Double Unders (L2: 15 Double Unders, L3: 90 Singles)
  • 2 Rope Climbs (L2: 1 Rope Climb, L3: 6 Rope Get-ups)
  • 40 Double Unders (20 Double Unders, L3: 120 Singles)
  • 1 Rope Climb (L2: 1 Rope Climb, L3: 3 Rope Get-ups)
  • 100 Double Unders (L2: 50 Double Unders, L3: 200 Singles)

WOD

Back Squat

3-3-3-3-3-3

3 RFT of:

  • 3 Rope Climbs (L2: 1 Rope Climb, L3: 9 Rope Get-ups)
  • 25 Push Presses (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 25 Sit-ups

WOD

12 Minute AMRAP of

  • 3 Rope Climbs (L2: 1 Rope Climb, L3: 9 Rope Get-ups)
  • 12 Push Presses (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)
  • 50 Double Unders (L2: 25 DUs, L3: 150 Single Unders)

 

WOD

Split Jerk

1-1-1-1-1-1-1-1

4 RFT of

  • 10 Alternating DB Snatches (RX: 45/25, L2: 35/15, L3: 25/10)
  • 3 Rope Climbs (L2: 1 Rope Climb, L3: 9 Rope Get-ups)

1 2 3 4 7
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