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WOD

For Time

  • 30 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 50 Jumping Pull-ups
  • 30 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 30 Sit-ups
  • 50 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 30 Hollow Rocks
  • 30 Burpees
  • 50 Air Squats
  • 30 Toes-to-Bar (L2: K2E, L3: Knee Raises)

WOD

3 Rounds Every 3 Minutes of

Minutes 1-3

  • 3 Pull-ups (L2: Strict Band Pull-ups)
  • 6 Push-ups
  • 9 Squats

Minutes 3-6

  • 4 Pull-ups
  • 8 Push-ups
  • 12 Squats

Minutes 6-9

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

Increase movements by:

  • Pull-ups by 1 rep
  • Push-ups by 2 reps
  • Squats by 3 reps

Go until you can’t get 3 rounds under 3 Minutes.

WOD

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Core Challenge WOD Day 4

RX

Russian Twist w/ Med Ball

Side Plank Bends

Windshield Wipers

L2

Russian Twists

Side Plank Dips

Windshield Wipers 

L3

Russian Twists w/ feet on the floor

Side Plank Hold

Windshield Wipers 

4 Rounds; 10 reps for each movement

Performance WOD

Squats:
5 x 35% of max
5 x 45%
3 x 55%
5 x 70%
3 x 75%
1+ x 85% (as many as you can but leave two reps in reserve)

50 Leg Extensions

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WOD:

“Angie”

For time:

RX

  • 100 pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats

L2

  • 50 pull-ups
  • 100 Knee Push-ups
  • 100 Sit-ups
  • 100 Squats

L3

  • 100 band pull-ups
  • 100 Knee Push-ups
  • 100 Sit-ups
  • 100 Squats

Performance WOD

20min AMRAP of:
10 HSPUs
8 Alternating Pistols
6 C2B Pull-ups

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WOD

Weighted Pull-ups 3-3-2-2-1

Rest

  • 1 min max rep air squats
  • 1 min max rep Abmat sit-ups
  • 1 min max rep bar Press (45#/25#)
  • 1 min rest

4 Rounds.  1 point for each rep.

Performance WOD

30 Snatch for time (165#/105#)

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WOD

For time:
100 Squats
5 (RX: L-pull ups, L2: Knee-up Pull ups, L3: strict Pull ups)
75 Squats
10 (RX: L-pull ups, L2: Knee-up Pull ups, L3: strict Pull ups)
50 Squats
15 (RX: L-pull ups, L2: Knee-up Pull ups, L3: strict Pull ups)
25 Squats
20 (RX: L-pull ups, L2: Knee-up Pull ups, L3: strict Pull ups)

Performance WOD

30 C&J for time.  (135#/95#)

RESULTS:

jul18


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Today’s WOD

  • Saturday, 4/29/17

    WOD 20 Minute AMRAP of 5 Thrusters (RX: 95#/75#, L2: 75#/55#, L3: 65#/45#) and 1 Round of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats
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