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Partner WOD Saturday!

18 Minute AMRAP of

18 Rope Climbs (L2: 10 Rope Climbs, L3: 54 Rope Get-ups)

then

  • 15 Calorie Row
  • 10 Toes-to-Bar (L2: K2E, L3: Knee Raises)

Score = Total rounds completed of calorie row and t2B.

WOD

For time:

800 Meter Run

Then 2 Rounds of

15-12-9 of

  • Handstand Push-ups (L2: w/pad, L3: DB Strict Press)
  • Burpees
  • Toes-to-Bar (L2: K2E, L3: Knee Raises)

Then

800 Meter Run

WOD

5 RFT of
  • 10 Overhead DB Squats (right arm) (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)
  • 10 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 10 Overhead DB Squats (left arm) (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)
  • 10 Supermans

WOD

For Time:

  • 30 Calorie Row
  • 50 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 30 Pull-ups (L2: Strict Band Pull-ups)
  • 50 Sit-ups
  • 30 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 50 Air Squats
  • 30 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 50 Burpees

WOD

“Liam”

For time:

  • Run 800 meters w/plate ( RX: 45#/25# L2: 25#/10#, L3: No Plate)
  • 100 Toes-to-Bars (L2: K2E, L3: Knee Raises)
  • 50 Front Squats (RX: 155#/115#, L2: 135#/95#, L3: 95#/65#)
  • 10 Rope Climbs (L2: 5 Rope Climbs, L3: 30 Rope Get-ups)
  • Run 800 meters w/plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

WOD

30-25-20-15-10-5 of

  • Hollow Rocks
  • Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • Alternating Lunges (1-1)

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Today’s WOD

  • Tuesday, 6/27/17

    WOD 5 RFT of 10 Burpees 10 Pistols (L2: Medball Pistols, L3: Box Pistols) 15 Calorie Row
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