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WOD

Back Squats

5-5-5-5-5-5 then 5+ at 60% of last set of 5

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

12 Minute AMRAP of
  • Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • Burpees
Start off with one rep of each movement, increasing by 1 rep in each round that you perform.

WOD

“Ava”

5 RFT of

  • 500 Meter Row
  • 1 Rope Climb (L2/L3: 4 Rope Get-ups)
  • 10 Push Presses (Rx: 115#/85#, L2: 95#/75#, L3: 75#/65#)
  • 15 Toes-to-Bar (L2: K2E, L3: Knee Raises)

 

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)

 


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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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