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WOD

Back Squat – 1RM
 
21-15-9 reps for time:
  • Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#)
  • Toes to bar (L2/L3: Knee Rasies)
  • KB Swings (Rx:55#/35#, L2:35#/25#, L3:25#/15#)
*13 Minute time cap*

WOD

Snatch Grip Deadlift – 3×8 (Same weight for all 3 sets – 90% of 1RM Snatch if known)
 
For time:
  • 30 Front Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 20 Pull-ups (L2/L3: Banded Pull-ups)
  • 30 Push Presses (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)
  • 20 Pull-ups (L2/L3: Banded Pull-ups)
  • 30 Thrusters (Rx:115#/80#, L2: 95#/65#, L3:80#/55#)

WOD

*PARTNER WOD – Switch Whenever (Must do an equal amount of work on each movement)*

25 Minute AMRAP:

4 Rounds of:

  • 30 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#)
  • 30 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 30 Burpees

*After the 4 rounds are completed, you Row for Calories until the 25 Minute AMRAP is over – Switch every 10 Calories*

(Score = # of Calories)

WOD

Deadlift – 5×3 (Same Weight for all 5 sets – 85% if 1RM is known)
*NO TOUCH AND GO*

3 Rounds for time:

  • 15 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#)
  • 12 Burpees

Not for time:

  • 100 Abmat Sit-ups

WOD

Romanian Deadlifts – 3×8 (Same Weight for all 3 sets)
12 Minute EMOM:
  • 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#)
  • Abmat Sit-ups for the remainder of the minute
(Score = # of Sit-ups)

WOD

Thrusters

2-2-2-2-2-2

“Jackie”

For time:

  • 1000 Meter Row
  • 50 Thrusters (45#)
  • 30 Pull-ups (L2: Strict Band Pull-ups)

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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*
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