1621 N. Kent Street, Ste. 100, Arlington, VA 22209 | info@crossfitrosslyn.com | (703) 465-8100

Blog Archive

WOD

Deadlift

2-2-2-1-1-1-1

5 RFT of

  • 25 Wall Balls (RX: 20#/14#, L2: 20#/12#, L3: 14#/10#)
  • 1 Lap Run in Courtyard

WOD

Squat Clean

3-3-3-3-3

Partner WOD – One person working at a time!

4 RFT of

  • 30 Wall Balls
  • 30 Sit-Ups w/ Medball Press
  • 30 Burpees on Medball
  • 30 OH Lunges w/Medball

Medball weights for workout: Rx: 20#/14#, L2:14#/12#, L3:12#/10#

WOD

Complex of:

1 squat clean + 2 push jerks

1-1-1-1-1-1-1-1

3 rounds of:

10 deadlifts (Rx:225#/155#, L2:185#/135#, L3: 135#/95#)

20 box jumps (Rx:24”/20”, L2/L3:20”/16”)

30 wall balls (Rx: 20# to 10’/14# to 9’, L2:14# to 10’/12# to 9, L3:12# to 10’/10# to 9’)

WOD

15 min AMRAP
18 Calorie Row
15 Wall Ball (RX: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
12 DUs or 24 JR
 

Performance WOD

6 Snatch (135#/85#)
6 Muscle Ups
5 RDFT

11000662_650000868438177_202900645823457043_n

WOD

Tabata L-Sit (Rx: Parallettes, L2: Box, L3: Box with bend knees)

Rest

6min AMRAP of Wall Ball (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to 10′/10# to 9′)

Rest

5min AMRAP of Rowing

RESULTS:

20141004_155329

Skill

  • Wall Ball “2-for-1′s”

WOD

Weighted Push Ups 3-3-2-2-1-1

Rest, then 5 Rds of the followings for time:

RX:

  • 10 Wall Ball “2-for-1′s” (20# to 10′/14# to 9′)
  • 1 Rope climb

L2:

  • 10 Wall Ball “2-for-1′s” (20# to 9′/12# to 9′)
  • 1 Rope climb

L3:

  • 10 Wall Ball “2-for-1′s” (14# to 10′/10# to 9′)
  • 4 Rope Get-ups

Performance WOD

15, 9, 6 reps of:

  • Snatch (135#/80#)
  • Muscle-ups

RESULTS:

IMAG1325


1 2 3 4 7
Search

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
Find Us on Facebook