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WOD

Snatch

1-1-1-1-1-1 then 1+ at 50% of last set of 1

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

15 Minute AMRAP of

  • 15 Deadlifts
  • 10 Power Cleans
  • 5 Push Jerks

Weights = RX: 95#/65#, L2: 75#/45#, L3: 65#/35#

WOD

Split Jerk

1-1-1-1-1-1 then 1+ at 70% of last set of 1

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

15 Minute EMOM of

  • 4 Snatches (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)
  • 8 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

Complex of: 1 Snatch + 2 Overhead Squats

1-1-1-1-1-1

In 7 Minutes: Run as many 200 meter laps as possible.

 

WOD

Front Squat

4-4-4-4-4-4

2 RFT of

  • 30 Calorie Row
  • 30 Power Snatches (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)
  • 30 Burpees

WOD

Snatch

3-3-3-3-3

7 RFT of

  • 10 Back Squats (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 1 lap run around courtyard
  • 50 Double Unders (L2/L3: 150 Singles)

WOD

Complex of 1 Power Snatch + 3 Overhead Squats
1-1-1-1-1-1

“Death by Burpees”

1 burpee on the minute, every minute, adding 1 burpee each minute and continuing to add 1 burpee each round until you can no longer continue. Example: If you get to minute/round 15 and you only complete 14 of the required 15 burpees, then you are done and your score is 14+14.


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Today’s WOD

  • Tuesday, 6/27/17

    WOD 5 RFT of 10 Burpees 10 Pistols (L2: Medball Pistols, L3: Box Pistols) 15 Calorie Row
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