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WOD

Deadlift

2-2-2-2-2 then 2+ at 60% of the last set of 2*

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

3 RFT of:

  • 20 Ring Dips (L2/L3: Banded Ring Dips)
  • 15 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • 10 Alternating Turkish Get-ups (RX: 45#/25#, L2:35#/15#, L3:25#/10#)

WOD

Pause Front Squat*

3-3-3-3-3
*3 Second Pause*

12 Minute AMRAP of

  • 4 HSPU (L2: w/ pad, L3: 8 pike presses)
  • 8 Turkish Get-ups (4 each side. RX: 45#/25#, L2: 30#/15# L3: 20#/10#)  

WOD

Strength: Turkish Get-Ups
3-3-2-2-1 (On each side. Can be done with a kettlebell or barbell.)

Metcon: 15 Minute AMRAP of

  • 5 GHD Sit-Ups/10 AbMat Sit-Ups
  • 10 One Arm KB Snatches (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 15 Goblet Squats (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)

Skill

Push Jerks

WOD

Push Jerk 2-2-2-1-1-1

then

10 Alternate DB Split Jerks (RX: 35#/20#, L2: 25#/15#, L3: 20#/10#)

10 Turkish Getups (RX: 35#/20#, L2: 25#/15#, L3: 20#/10#)

10 Roll-up Star Fish Jumps

3RDFT

Performance WOD

Hang Squat Clean

5-4-3-2-1-1-1-1-1

Skill

  • Turkish get-up
  • Wall Ball

WOD

Turkish Get Up: 3 (each side) – 3 – 2 – 2 – 1 – 1 – 1

Rest

“Karen” Whiteboard WOD

For time

RX:
150 Wall Ball Shots (20# to 10′/ 14# to 9′)

L2:
150 Wall Ball Shots (20# to 9′/ 12# to 9′)

L3:
150 Wall Ball Shots (14# to 10′/ 10# to 9′)

 

Core Challenge WOD Day 20

RX/L2/L3 
 
12 Hollow Rocks 
12 Super mans  
12 Star jump roll ups 
12 alt. bird dogs 
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Skill

  • Turkish Get-up
  • Wall Ball

WOD

RX

  • 6 Turkish get-ups (45#/25#)
  • 12 Wall Balls (20# to 10’/14# to 9′)
  • 200m Run

L2

  • 6 Turkish get-ups (30#/15#)
  • 12 Wall Balls (20# to 9’/12# to 9′)
  • 200m Run

L3

  • 6 Turkish get-ups (20#/10#)
  • 12 Wall Balls (14# to 10’/10# to 9″)
  • 200m Run

5 Rounds for time

Performance WOD

20min AMRAP of:
10 HSPUs
8 Alternating Pistols
6 C2B Pull-ups

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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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