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WOD

For Time

  • 50 Thrusters
  • 50 Deadlifts
  • 50 Front Squats
  • 50 STOH
  • 50 SDLHP

Weights for each movement: RX: 75#/45#, L2: 65#/35#, L3: 45#/25#

WOD

Front Squat

4-4-4-4-4

3 RFT of

  • 15 Bar Facing Burpees
  • 15 Shoulder-to-Overhead (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

WOD

Strict Press

3-3-3-3-3-3

5 Rounds of

  • 1 Minute of Hollow Rocks
  • 1 Minute of Box Jump Overs (Rx: 24″/20″ L2/L3: 20″/18″)
  • 1 Minute of STOH (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)
  • 1 Minute Rest

WOD

“CrossFit Open Workout 13.2”

10 Minute AMRAP of

  • 5 Shoulder-to-Overheads (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • 10 Deadlifts (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • 15 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

 

WOD

Power Clean

3-3-3-3-3-3

For Time:

  • 1 Lap Run
  • 21 STOH (RX: 135#/95#, L2: 95#/65#, L3: 65#/45#)
  • 21 Deadlifts (RX: 135#/95#, L2: 95#/65#, L3: 65#/45#)
  • 1 Lap Run
  • 15 STOH (RX: 135#/95#, L2: 95#/65#, L3: 65#/45#)
  • 15 Deadlifts (RX: 135#/95#, L2: 95#/65#, L3: 65#/45#)
  • 1 Lap Run
  • 9 STOH (RX: 135#/95#, L2: 95#/65#, L3: 65#/45#)
  • 9 Deadlifts (RX: 135#/95#, L2: 95#/65#, L3: 65#/45#)
  • 1 Lap Run

WOD

12 Minute AMRAP of

  • 2 Rope Climbs (L2/L3: 8 Rope Get-ups)
  • 6 Power Snatches (RX: 75/45, L2: 65/35, L3: 55/25)
  • 8 Jumping Lunges
  • 10 STOH (RX: 75/45, L2: 65/35, L3: 55/25)

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Today’s WOD

  • Saturday, 9/23/17

    Partner WOD Saturday! For time. 400 Meter Run w/ Medball (RX: 20#/14#, L2: 20#/12#, L3: 14#/10#) 50 Medball Thrusters (RX: 20#/14#, L2: 20#/12#, L3: 14#/10#) 400 Meter Run w/ Medball 100 Hand Release Push Ups (L2: Box Push-ups) 400 Meter Run w/ Medball 200 Double Unders (L2: 150 DUs, L3: 400 singles) Run is done together. […]
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