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WOD

2 RFT of

  • 100 Double Unders
  • 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 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 10 Sprawl to Pull-ups

WOD

10 RFT of

  • 10 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 30 Double Unders (L2: 15 DUs, L3: 90 Singles)

WOD

For time:

  • 1000 meter row
  •  4 Toes-to-Bar EMOM (L2: K2E, L3: Knee Raises)

Then (no rest!),

  • 75 Push Jerks  (Rx: 95#/65#, L2: 75#/45#, L3: 55#/25#)
  • 5 Hollow Rocks EMOM

WOD

Overhead Squat

5×3 @ 75% of 1RM

17 Minute AMRAP of

  • 10 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 10 Burpees
  • 10 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

For time:

21-15-9 of

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

Rest 5 Minutes

21-15-9 of

  • Calorie Row

along with

5-3-1

  • Rope Climbs (L2: 3-2-1, L3: 15-9-3 Rope Get-ups)

WOD

Snatch

5×1 @ 90% of 1RM

For Time:

5-10-15-20-15-10-5 of

  • Overhead Squats (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • Toes-to-Bar (L2: K2E, L3: Knee Raises)

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Today’s WOD

  • Friday, 12/15/17

    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)
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