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WOD

21-18-15-12-9-6-3 rep rounds of:

  • SDLHP
  • Shoulder to Overhead

Weights for both movements: RX: 75#/45#, L2: 65#/35#, L3: 55#/25#

WOD

For time:

Weights for each movement: RX: 75#/45#, L2: 65#/35#, L3: 45#/25#

  • 50 Thrusters
  • 50 Deadlifts
  • 50 Front Squats
  • 50 STOH
  • 50 SDLHP

WOD

Push Press
5-5-5-5-5

21-15-9 of:

  • Alternating Lunges (each leg = 42-30-18)
  • Medball Cleans (Rx: 20#/14#, L2: 14#/10#, L3: 12#/8#)
  • SDLHP (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)

WOD

For Time

Weights for each movement: Rx: 115#/75#, L2:95#/65#, L3:75#/50#

  • 28 Deadlifts
  • 28 Push Press
  • 28 Barbell K2E
  • 28 SDLHP
  • 28 Bar Hop Sprawls
  • 28 Back Squats

WOD

Strict Press

3-3-3-3-3

  • 1 Minute of Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 1 Minute of SDLHP (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 2 Minutes of Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 2 Minutes of SDLHP (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 3 Minutes of Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 3 Minutes of SDLHP (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)

Score: Total number of reps completed.

WOD

3 RFT of

  • 10 Hand Release Push-Ups
  • 10 Push Press
  • 10 Cleans
  • 10 Overhead Squats
  • 10 SDLHP

Weights for each barbell movement: Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#


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Today’s WOD

  • Saturday, 9/23/17

    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. […]
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