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WOD

3 Second Pause Front Squat – 3RM then 85% for 2×3
 
“Death by Power Clean + Toes to Bar”
  • Power Clean (Rx:135#/95#, L2:115#/80#, L3:95#/65#)
  • Toes to bar (L2/L3: Knee Raises)
(On the first minute: 1 PC + 1 TTB)
(On the second minute: 2 PC + 2 TTB)
*Go as far as you can until you can no longer complete the designated work in the minute.*

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 – 6×3 (Technique Work or 70-75% of 1RM if known)
*NO TOUCH AND GO*
20 Minute EMOM:
  • 1st Minute: 10 Toes to Bar (L2/L3: Knee Raises)
  • 2nd Minute: 10 Pistols – 5 on each leg (L2: Medball, L3: Box)
  • 3rd Minute: AMRAP Push Press (Rx:75#/55#, L2:60#/40#, L3: 45#/25#)
  • 4th Minute: Rest

WOD

Split Jerk – 6×2 (Same Weight for all 6 sets – 85-90% if 1RM is know)
15 Minute AMRAP:
  • 8 Toes to Bar (L2/L3: Knee Raises)
  • 10 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 12 Push-ups

WOD

Strict Press – 5×5 (Same Weight for all 5 sets – 75-80% if 1RM is known)

30-20-10 reps for time:

  • Push Press (Rx:95#/65#, L2:80#/55#, L3:65#/45#)
  • Toes to Bar (L2/L3: Knee Rasies)
  • Wall Balls (RX: 20# to 10’/14# to 9′, L2: 20# to 9’/ 12# to 9′, L3: 14# to 10’/ 10# to 9′)

WOD

*PARTNER WOD – Switch Whenever (Must do an equal amount of work on each movement)*
28 Minute AMRAP:
  • 60 Calorie Row
  • 50 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 400m Run (Not together – 1 lap each)
  • 30 Toes to Bar (L2/L3: Knee Raises)
  • 20 Dumbbell Squat Cleans (Rx:45#/30#, L2:35#/25#, L3:25#/15#)

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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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