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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)

WOD

18 Minute AMRAP of

  • 10 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 10 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • 10 Wall-Balls (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to 10′/10# to 9′)
  • 100 Meter Run

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

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Today’s WOD

  • Friday, 8/18/17

    WOD Squat Clean 5×2 @ 70% of 1RM 12 Minute AMRAP of 9 Front Squats (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#) 6 Sprawl Bar Hops 3 Power Cleans (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#)
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