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WOD

4 Rounds of

  • 1 Minute Calorie Row
  • 1 Minute Hollow Rocks
  • 1 Minute L-Raises
  • 1 Minute Sprawls
  • 1 Minute Rest

Score = total reps completed.

WOD

5 RFT of

  • 3 Muscle-ups (L2: 6 C2B Pull-ups/6 Ring Dips, L3: 6 Strict Band Pull-ups/6 Box Dips)
  • 6 Alternating One Arm Sprawls
  • 9 Hollow Rocks
  • 12 Jump Squats

 

WOD

Backsquat

1-1-1-1-1-1 then 1+ at 60% of last set of 1

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

10 Minute AMRAP of

  • 4 Sprawls
  • 6 Hand Release Push-ups
  • 8 Toes-to-Bar (L2: K2E, L3: Knee Raises)

WOD

Snatch Grip Deadlift

1-1-1-1-1-1

2 RFT of

  • 50 Alternating Lunges
  • 40 Sprawls
  • 30 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 20 Chest-to-Bar Pull-ups (L2: Kipping Pull-ups, L3: Strict Band Pull-ups)
  • 100 Meter Run

Special Halloween Partner WOD Saturday!

This is a spooky one folks! One teammate working at a time. Switch turns however you like!

For Time:

  • 100 Mountain Climbers
  • 90 Bicycle Crunches
  • 80 Air Squats
  • 70 Push-ups
  • 60 Walking Lunges (1-1)
  • 50 Hollow Rocks
  • 40 Calorie Row
  • 30 Sprawls
  • 20 DB Squat Clean (RX: 45#/25#, L2:35#/15#, L3:25#/10#)
  • 10 Rope Climbs (L2/L3: 40 Rope Get-ups)

    WOD

    Front Squat
    2-2-2-2-2-2

    4 RFT of

    • 250 Meter Row
    • 20 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
    • 20 Toes-to-Bar (L2: K2E, L3: Knee Raises)
    • 20 Sprawls

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    Today’s WOD

    • Wednesday, 6/28/17

      WOD Push Press 1-1-1-1-1-1 then 1+ at 60% of last set of 1 *+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!) “Diane” 21-15-9 reps for time Deadlift (Rx:225#/155#, L2:185#/135#, L3: 135#/95#) Handstand Push-Ups (L2: w/pad, L3: DB Strict Press)
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