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WOD

18 Minute AMRAP of
  • 5 Squat Snatches (RX: 135#/95#, L2: 115#/75#, L3: 95#/65#)135/95
  • 20 Sit-ups
  • 200 Meter Run

WOD

“Double Annie”

50-40-30-20-10-10-20-30-40-50 of

  • Double Unders (L2: 25, 20, 15, 10, 5 DUs, L3: 150, 120, 90, 60, 30 Singles)
  • Sit-ups

WOD

For time:

  • 50 Push-ups
  • 50 Pull-ups (L2: Strict Band Pull-ups)
  • 50 Hanging Leg Raises
  • 50 Air Squats
  • 50 Sit-ups
  • 50 Jumping Jacks
  • 50 Mountain Climbers
  • 50 Calorie Row

WOD

GHD Sit-up Conga Line (after warm-up)

  • For 10 Minutes, each person does 10 reps each.

3 RFT of

  • 15 Front Squats (Rx: 115#/85#, L2: 95#/75#, L3: 75#/65#)
  • 25 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 30 Sit-ups

WOD

For Time:

  • 30 Calorie Row
  • 50 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 30 Pull-ups (L2: Strict Band Pull-ups)
  • 50 Sit-ups
  • 30 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 50 Air Squats
  • 30 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 50 Burpees

WOD

Happy Snow Day! Here’s your @home workout for tomorrow. 

21-18-15-12-9-6-3 of
  • Burpees
  • Sit-ups
  • Supermans
  • Air Squats

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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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