1621 N. Kent Street, Ste. 100, Arlington, VA 22209 | info@crossfitrosslyn.com | (703) 465-8100

Blog Archive

WOD

4 RFT of

  • 10 L Raises from Pull-up Bar (L2: Strict Knee Raises)
  • 20 Alternating Pistols (L2: Medball Pistols, L3: Box Pistols)
  • Spider Crawl (length of gym)

WOD

4 RFT of

  • 10 L Raises from Pull-up Bar (L2: Strict Knee Raises)
  • 20 Alternating Pistols (L2: Medball Pistols, L3: Box Pistols)
  • Spider Crawl (length of gym)

 

Skill:

  • Spider crawl
  • Clean

WOD:

  • 50m/150feet Spider Crawl
  • 15 Cleans (Rx:115#/75#, L2:95#/65#, L3: 75#/45#)

2 Rounds

-Then-

  • 25 Air Squats
  • 25 Burpees

2 Rounds

11895101_714892928615637_7129331357712648845_o

Skill

Single arm KB Snatch

WOD

For time:
20 Burpees
Then
3 Rounds of:
10 Single arm KB Snatch each side (Rx: 1.5poods/1pood, L2:1pood/0.5pood, L3:use what you can)
90 ft Spiderman Crawl
Then
20 Burpees

Performance WOD

15 C&J (135#/95#)

Then

15 C&J (155#/105#)

For time

RESULTS:

IMAG0451

 

Skill:

  • Spider crawl
  • Clean

WOD:

  • 50m Spider Crawl
  • 15 Cleans (115#/80#)

2 Rounds

-Then-

  • 25 Air Squats
  • 25 Burpees

2 Rounds

For time

 

Times:


Search

Today’s WOD

  • Tuesday, 1/16/18

    Pistol Practice/Progressions   For time: Buy-in: 50 Burpee Box Overs (Rx: 24″/20″ L2/L3: 20″/18″) 4 Rounds: 20 Russian KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#) 20 Calories Row 20 Push-ups *25 Minute time cap*
Find Us on Facebook