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WOD

15 Minute AMRAP of

  • 15 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 10 Squat Snatches (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 5 Strict Handstand Push-ups (L2: w/pad, L3: 10 Seated DB Press)

WOD

Front Squat

3-3-3-3-3-3 then 3+ at 70% of last set of 3

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

30-20-10 of

  • DB Thrusters (RX: 30#/20#, L2: 25#/15#, L3: 15#/10#)
  • Toes-to-Bar (L2: K2E, L3: Knee Raises)

WOD

“CrossFit Open Workout 17.2”

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

  • 50-ft. Weighted Walking Lunge
  • 16 Toes-to-Bars
  • 8 DB Power Cleans

Then, 2 rounds of:

  • 50-ft. Weighted Walking Lunge
  • 16 Bar Muscle-ups
  • 8 DB Power Cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

  • RX: 50#/35#
  • Scaled: 35#/20# and 16 Hanging Knee Raises (subbing for T2B) and Chin-Over-Bar Pull-ups (subbing for Bar Muscle-ups)

WOD

3 RFT of

  • 100 Meter OH Plate Lunges (RX: 45#/25#, L2: 35#/15#, L3: 25#/10#)
  • 30 Toes-to-Bar (L2: Knees-to-Elbows, L3: Knee Raises)

 

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)

 


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Today’s WOD

  • Saturday, 4/29/17

    WOD 20 Minute AMRAP of 5 Thrusters (RX: 95#/75#, L2: 75#/55#, L3: 65#/45#) and 1 Round of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats
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