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WOD

Perform all following exercises with a Medball. (RX: 20#/14#, L2: 14#/12#, L3 12#/10#)
200m Run
20 Wall Ball
20 Sit Ups
4 Rounds

then

150 DUs or 600 Single JR

then

50 Yard HS walk or 15 Wall Walks

RESULTS:
jul28

jul28-1

jul28-2

jul28-3

jul28-4

jul28-5

WOD

11min AMRAP of:

RX:

  • 11 Wall ball (20# to 10 feet/14# to 9 feet)
  • 11 T2B
  • 11 OH Squats (15#bar/PVC)

L2:

  • 11 Wall ball (20# to 9 feet/12# to 9 feet)
  • 11 K2E
  • 11 OH Squats (15#bar/PVC)

L3:

  • 11 Wall ball (14# to 10 feet/10# to 9 feet)
  • 11 K2E
  • 11 OH Squats (PVC)

Rest

50 GHD sit-ups

Performance WOD

Deadlift:
5 x 35% of max
5 x 45%
3 x 55%
3 x 65%
3 x 70%
3+ x 80% (as many as you can but leave two reps in reserve)

50 Leg Curls each side

RESULTS:

mar9

WOD:

5 Rounds for time:

RX

  • 400m Run
  • 20 Wall Ball Shots (20# to 10′/14# to 9′)
  • 2 Rope Climb

L2

  • 400m Run
  • 20 Wall Ball Shots (20# to 9′/14# to 8′)
  • 2 Rope Get-up

L3

  • 400m Run
  • 20 Wall Ball Shots (14# to 10′/10# to 9′)
  • 2 Rope Get-up

Performance WOD

For time:

10 Snatches (95#/65#)
Rest
10 Snatches (115#/75#)
Rest
10 Snatches (135#/85#)
Rest
5 Snatches (155#/95#)
Rest
5 Snatches (165#/105#)

apr8

apr8-3 apr8-4 apr8-1 apr8-2

WOD

For time of:

  • 70 Wall Ball (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to 10′/10# to 9′)
  • 60 KB Swings (Rx: 2poods/1.5 poods, L2: 1.5poods/1pood, L3: 1pood/0.5pood)
  • 50 Pull-ups (L2/L3: band pull ups)
  • 40 GHD Situps (L2/L3: 100 ABmat Situps)
  • 30 HSPU (L2: pad HSPUs, L3: Wall walks)

RESULTS:

feb4

WOD

4 RDs of:

  • 30s of OH Squats (Rx: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 30s of WB (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to 10′/10# to 9′)
  • 1min Rest

4 RDs of:

  • 30s of Pull-Ups (Rx: pull-ups, L2/L3: band pull-ups)
  • 30s of Back Squats (Rx: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 1min Rest

Performance WOD

21-18-15-12-9-6-3 reps for time of:
Back extension
GHD Sit-up
OH Squat (135#/95#)

RESULTS:

jan28

WOD

9 min AMRAP of:

  • 7 Ring Dips (Rx: ring dips, L2: band ring dips, L3: 14 box ring dips)
  • 10 Wall Ball (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to 10′/10# to 9′)
  • 13 KB SDLHP (Rx:1.5pood/1pood, L2:1.5 pood/1pood, L3: 1pood/0.5pood)

Performance WOD

20 Minute AMRAP of Muscle ups with a 6 round buy-in of: 12 Shoulder to Overhead (155#) and 50 DUs.

RESULTS:

photo (24)


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Today’s WOD

  • Friday, 1/19/18

    WOD Strict Press – 3×10 (Same weight for all 3 sets)   For time: 15 Power Snatches (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 1200m Run 20 Thrusters (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 800m Run 25 Back Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 400m Run
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