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WOD

Deadlift

4-4-4-4-4-4 then 4+ at 60% of last set of 4

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

18 Minute EMOM of

  • Odd Minute: Calorie Row
  • Even Minute: 8 Alternating DB Snatches (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)

Score = Calories

WOD

Overhead Squat

5-5-5-5-5 then 5+ at 50% of last set of 5

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

4 RFT of

  • 500 Meter Row
  • 12 Overhead Squats (Rx: 95#/65#, L2: 75#/45#, L3: 65#/35#)

Partner WOD Saturday!

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

For time:

  • 1000 Meter Row
  • 60 Burpees
  • 750 Meter Row
  • 80 Push-ups
  • 500 Meter Row
  • 100 Air Squats
  • 250 Meter Row
  • 120 AbMat Sit-ups

 

WOD

Overhead Squat

1-1-1-1-1-1

Workout

  • 5 Minute Max Calorie Row
  • 5 Minute Max Double Unders
  • 5 Minute Max AbMat Sit-ups

Score = total reps completed.

WOD

For Time:

  • 30 Calorie Row
  • 50 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 30 Pull-ups (L2: Strict Band Pull-ups)
  • 50 Sit-ups
  • 30 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 50 Air Squats
  • 30 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 50 Burpees

WOD

  • 1000 Meter Row
  • 21 Front Squats (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 21 Pull-ups (L2: Strict Band Pull-ups)
  • 750 Meter Row
  • 15 Front Squats
  • 15 Pull-ups
  • 500 Meter Row
  • 9 Front Squats
  • 9 Pull-ups

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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
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