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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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Skill

  • SDLHP – watch your back!
  • Push Jerk

WOD

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

RX:

  • SDLHP (75#/45#)
  • Shoulders to OH (75#/45#)

L2:

  • SDLHP (65#/35#)
  • Shoulders to OH (65#/35#)

L2:

  • SDLHP (55#/25#)
  • Shoulders to OH (55#/25#)

Performance WOD

OH Squats:
5 x 35% of max
5 x 45%
3 x 55%
3 x 65%
3 x 70 %
3+ x 80%

50 Leg Extensions

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WOD

9 min AMRAP of:

  • 7 Ring Dips (Rx: ring dips, L2: band ring dips, L3: 14 box ring dips)
  • 10 Wall Ball (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to 10′/10# to 9′)
  • 13 KB SDLHP (Rx:1.5pood/1pood, L2:1.5 pood/1pood, L3: 1pood/0.5pood)

Performance WOD

20 Minute AMRAP of Muscle ups with a 6 round buy-in of: 12 Shoulder to Overhead (155#) and 50 DUs.

RESULTS:

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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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