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5 RFT of

  • 15 Chest-to-Bar Pull-ups (L2: Pull-up, L3: Strict Band Pull-ups)
  • 400 Meter Run

Partner WOD Saturday!

3 RFT of

  • 800 Meter Run
  • 50 Burpees
  • 30 DB Thrusters (Rx: 45#/30#, L2: 30#/20#, L3: 20#/10#)

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

WOD

Bent Over Row

5-5-5-5-5-5

5 RFT of

  • 6 Power Cleans (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 12 Front Rack Lunges (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 400 Meter Run

Partner WOD Saturday!

For time.

  • 400 Meter Run w/ Medball (RX: 20#/14#, L2: 20#/12#, L3: 14#/10#)
  • 50 Medball Thrusters (RX: 20#/14#, L2: 20#/12#, L3: 14#/10#)
  • 400 Meter Run w/ Medball
  • 100 Hand Release Push Ups (L2: Box Push-ups)
  • 400 Meter Run w/ Medball
  • 200 Double Unders (L2: 150 DUs, L3: 400 singles)

Run is done together. All other work should be split equally

Partner WOD Saturday!

4 RFT of

  • 20 Slam Balls
  • 30 Burpees
  • 50 Russian KB Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 800 Meter Run
  • 30 Pull-ups (L2: Strict Band Pull-ups)

(One teammate at a time! Can switch off when you like.)

WOD

Split Jerk

5×4 @ 70% of 1RM

3 RFT of

  • 200 Meter Run
  • 20 Overhead Squats (Rx: 95#/65#, L2: 75#/50#, L3:65#/45#, L4:45#/25#)

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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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