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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#

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

Chipper This!

  • 38 Push Press (RX: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 38 Back Squats (RX: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 38 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 38 SDLHP (RX: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 38  Hang Squat Cleans (RX: 95#/65#, L2: 85#/55#, L3: 75#/45#)

WOD

“Wood“

5 Rounds for time of:
400m Run
10 box jumps (RX: 24″/20″, L2: 20″/16″, L3: 20″/16″)
10 SDLHP (RX: 95#/60#, L2: 75#/50#, L3: 65#/45#)
10 Thrusters (RX: 95#/60#, L2: 75#/50#, L3: 65#/45#)
Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Performance WOD

For time:

  • 800m Run
  • 21 Thrusters (75#/45#)
  • 21 “L” Pull-ups

Rest and repeat three rounds.  Time each individual round.

The thruster must originate from a full squat each rep. The “L” pull-ups are pull-ups with the legs extended straight out in front of the athlete. Any pull-up where the heels fall below the butt or the legs bend other than slightly is disallowed. The thruster and “L” pull-ups need not be performed consecutively, i.e. without breaking. Any grip is O.K. for the pull-up, but the range of motion must be complete.

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Today’s WOD

  • Wednesday, 11/22/17

    WOD 5 RFT of 400 Meter Run 7 Deadlifts (Rx: Body Weight, L2: 80% Body Weight, L3: 60% Body Weight)
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