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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*

*Partner WOD*

5000m Row for time. While partner 1 is rowing, partner 2 is performing Burpees. Switch every 500m.
*Score = Total time for Row minus total number of Burpees (1 Burpee = 1 Sec)*

WOD

Rope Climb Practice/Progressions

(Or Back Squat 1RM make up day – If you missed yesterday’s 1RM, do that today instead)

For time:

1000m Row

*REST.*

4 rounds for time of:

  • 10 Overhead Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 10 Alternating DB Snatches (Total – 5 each arm) (Rx:45#/30#, L2:35#/25#, L3:25#/15#)
  • 30 Double Unders (L2: 15 Double Under attempts, L3: 75 Singles)

WOD

Back Squat – 1RM w/ a 3 second pause then 2×1 @ 85%
 
15 minute AMRAP:
  • 10 Calories Row
  • 15 Hand Release Push-ups
  • 20 Lunges (Total – 10 each leg)

WOD

*PARTNER WOD – Switch Whenever (Must do an equal amount of work on each movement)*

25 Minute AMRAP:

4 Rounds of:

  • 30 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#)
  • 30 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 30 Burpees

*After the 4 rounds are completed, you Row for Calories until the 25 Minute AMRAP is over – Switch every 10 Calories*

(Score = # of Calories)

12 Days of Christmas

*Progress through the workout just like the 12 days of Christmas is sung. Start with 1, then complete 2+1, then 3+2+1, etc.
  • 1 Push Press (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 2 Front Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 3 Power Cleans (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 4 Deadlifts (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 5 Pull-ups (L2/L3: Strict Banded Pull-ups)
  • 6 Box Jumps (24”/20”)
  • 7 Burpees
  • 8 Air Squats
  • 9 Sit-ups
  • 10 Push-ups
  • 11 Walking Lunges (Each Leg – 22 Total)
  • 12 Calorie Row

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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*
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