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

Blog Archive

WOD

Back Squat

2-2-2-2-2-2 then 2+ at 50% of 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

  • 25 Calorie Row
  • 25 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)

WOD

Deadlift

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!)

For time:

  • 125 AbMat Sit-ups
  • 100 Walking Lunges
  • 75 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 50 Ring Rows

Partner WOD Saturday!

One teammate working at a time. Switch turns however you like!

For time:

  • 800 Meter Run (together)
  • 50 Knees-to-Elbows (L2: Knee Raises)
  • 100 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 50 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 100 Hollow Rocks
  • 50 Burpees
  • 400 Meter Run (together)

WOD

For Time:

  • 30 Calorie Row
  • 50 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 30 Pull-ups (L2: Strict Band Pull-ups)
  • 50 Sit-ups
  • 30 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 50 Air Squats
  • 30 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 50 Burpees

WOD

12 Minute AMRAP of

  • 10 Deadlifts (RX: 225#/135#, L2: 185#/95#, L3: 135#/65#)
  • 10 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 10 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)

WOD

Snatch Grip Deadlift

1-1-1-1-1-1

2 RFT of

  • 50 Alternating Lunges
  • 40 Sprawls
  • 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 Chest-to-Bar Pull-ups (L2: Kipping Pull-ups, L3: Strict Band Pull-ups)
  • 100 Meter Run

1 2 3 4 12
Search

Today’s WOD

  • Tuesday, 6/27/17

    WOD 5 RFT of 10 Burpees 10 Pistols (L2: Medball Pistols, L3: Box Pistols) 15 Calorie Row
Find Us on Facebook