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WOD

For Time:

  • 500 Meter Row
  • 30 Alternating DB Snatch (RX: 45/25, L2: 35/15, L3: 25/10)
  • 750 Meter Row
  • 20 Alternating DB Snatch (RX: 45/25, L2: 35/15, L3: 25/10)
  • 1000 Meter Row
  • 10 Alternating DB Snatch (RX: 45/25, L2: 35/15, L3: 25/10)

WOD

For time:

Row 1000 Meters

Then:

6 Rounds of:

  • 12 Alternating Pistols (L2: MedBall, L3: box)
  • 10 Pullups
  • 8 Medball Cleans (Rx:20#/14#, L2:14#/12#, L3:12#/10#)

WOD

Find your one rep max weight for:

  • Push Press
  • Push Jerk

3 Rounds of 500m Row

Score: Combined row time.

Partner WOD Saturday!

For time:

  • 20 Calorie Row
  • 40 DB Snatch (RX:45#/30#, L2:30#/20#, L3:25#/15#)

1 Lap of Side Shuffle (together)
100 Sit-ups (one mat)

  • 20 Calorie Row
  • 40 DB Snatch (RX:45#/30#, L2:30#/20#, L3:25#/15#)

1 Lap of Walking Lunges (together)
100 Sit-ups (one mat)

  • 20 Calorie Row
  • 40 DB Snatch (RX:45#/30#, L2:30#/20#, L3:25#/15#)

1 Lap Run Backwards (together)
100 Sit-ups (one mat)

WOD

Back Squat

5×5 @ 70% of 1RM

3 RFT of

  • 25 Calorie Row
  • 5 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • 10 Hand Release Push-ups
  • 15 Air Squats

Partner WOD Saturday!

Cash In:

  • 400 Meter Run (together)
  • 200 DUs (L2: 100 DUs, L3: 400 JR)

5 RFT of:

  • 30 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 500 Meter Row

Cash Out:

  • 100 DUs (L2: 50 DUs, L3: 200 JR)
  • 200 Meter Run (together)

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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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