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WOD

5 RFT of

  • 10 Push Jerks (Rx: 95#/65#, L2: 75#/45#, L3: 55#/25#)
  • 400 Meter Run
  • 10 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 2 Rope Climbs (L2: 1 Rope Climb, L3: 8 Rope Get-ups)

WOD

For time:

  • 21 Thrusters (RX: 115#/80#, L2:95#/65#, L3: 75#/45#)
  • 10 Rope Climbs (L2/L3: 40 Rope Get-ups)
  • 15 Thrusters
  • 6 Rope Climbs (L2/L3: 24 Rope Get-ups)
  • 9 Thrusters
  • 3 Rope Climbs (L2/L2: 12 Rope Get-ups)

Special Halloween Partner WOD Saturday!

This is a spooky one folks! One teammate working at a time. Switch turns however you like!

For Time:

  • 100 Mountain Climbers
  • 90 Bicycle Crunches
  • 80 Air Squats
  • 70 Push-ups
  • 60 Walking Lunges (1-1)
  • 50 Hollow Rocks
  • 40 Calorie Row
  • 30 Sprawls
  • 20 DB Squat Clean (RX: 45#/25#, L2:35#/15#, L3:25#/10#)
  • 10 Rope Climbs (L2/L3: 40 Rope Get-ups)

    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

    8 RFT

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

    WOD

    For Time:

    • 30 Burpees
    • 1 Rope Climb (L2/L3: 4 Rope Get-ups)
    • 25 Toes-2-Bar (L2/L3: Knee-2-Elbows, L3: Knee Raises)
    • 2 Rope Climbs (L2/L3: 8 Rope Get-ups)
    • 20 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
    • 3 Rope Climbs (L2/L3: 12 Rope Get-ups)
    • 25 Sit-ups
    • 2 Rope Climbs (L2/L3: 8 Rope Get-ups)
    • 30 Alternating Lunges (1-1)
    • 1 Rope Climb (L2/L3: 4 Rope Get-ups)

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    Today’s WOD

    • Friday, 1/19/18

      WOD Strict Press – 3×10 (Same weight for all 3 sets)   For time: 15 Power Snatches (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 1200m Run 20 Thrusters (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 800m Run 25 Back Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 400m Run
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