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WOD

For Time:

  • 21 Thrusters (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 400 Meter Run
  • 15 Thrusters
  • 200 Meter Run
  • 9 Thrusters
  • 400 Meter Run
  • 6 Thrusters
  • 200 Meter Run
  • 3 Thrusters

WOD

Clean Pull

5×5 @ 85% of Clean

4 RFT of

  • 400 Meter Run
  • 30 Clam Crunches w/ AbMat
  • 20 Overhead Walking Lunges w/plate (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)

WOD

For Time:

  • 80 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 200 Meter Run
  • 40 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 60 Sprawls
  • 80 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 400 Meter Run
  • 20 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 40 Push-ups
  • 60 Lunges
  • 600 Meter Run

WOD

Exorcist Stairs Workout!

For Time:

  • Run to Exorcist Stairs
  • Perform 10 Ascents
  • Run back to gym

Partner WOD Saturday!

34 Minute AMRAP of

  • 100 Burpee Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 800 Meter Run
  • 100 Wall Balls (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to 10′/10# to 9′)
  • 800 Meter Run
  • 200 Double Unders (L2: 100 Double Unders, L3: 400 Single Unders)
  • 800 Meter Run

Partition as needed except on double unders. Must be split in half.

Make sure to bring lots of water folks! It’s going to be a hot day tomorrow.

WOD

Ring Muscle-up Practice

1-1-1-1-1-1

3 RFT of

  • 400 Meter Run
  • 2 Ring Muscle-ups (L2: 4 C2B Pull-ups/4 Ring Dips, L3: 4 Strict Band Pull-ups/4 Box Dips)
  • 8 Thrusters (Rx: 45#/30#, L2: 30#/20#, L3: 20#/10#)
  • 200 Meter Run
  • 2 Ring Muscle-ups (L2: 8 C2B Pull-ups/8 Ring Dips, L3: 8 Strict Band Pull-ups/8 Box Dips)
  • 16 AbMat Sit-ups

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Today’s WOD

  • Friday, 8/18/17

    WOD Squat Clean 5×2 @ 70% of 1RM 12 Minute AMRAP of 9 Front Squats (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#) 6 Sprawl Bar Hops 3 Power Cleans (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#)
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