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WOD

Deadlift

5×5 @ 80% of 1RM

3 RFT of

  • 11 Overhead Squats (RX: 95#/65#, L2: 75#/45#, L3: 65#/35#)
  • 11 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 11 AbMat Sit-ups

WOD

For Time:

  • 80 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 200 Meter Run
  • 40 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 60 Sprawls
  • 80 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 400 Meter Run
  • 20 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 40 Push-ups
  • 60 Lunges
  • 600 Meter Run

Partner WOD Saturday!

34 Minute AMRAP of

  • 100 Burpee Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 800 Meter Run
  • 100 Wall Balls (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to 10′/10# to 9′)
  • 800 Meter Run
  • 200 Double Unders (L2: 100 Double Unders, L3: 400 Single Unders)
  • 800 Meter Run

Partition as needed except on double unders. Must be split in half.

Make sure to bring lots of water folks! It’s going to be a hot day tomorrow.

WOD

18 Minute AMRAP of

  • 10 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 10 Chest-to-Bar Pull-ups (L2: Pull-ups, L3: Strict Band Pull-ups)
  • 10 Wall-Balls (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to 10′/10# to 9′)
  • 100 Meter Run

WOD

“Dirty 30”
For Time
  • 30 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 30 Jumping Pull-Ups
  • 30 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 30 Walking Lunges
  • 30 K2E (L2: Knee Raises)
  • 30 Push Press (45#/35#)
  • 30 Supermans
  • 30 Wall Balls (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to
  • 10′/10# to 9′)
  • 30 Burpees
  • 30 Double Unders (L2: 15 DUs,  L3: 90 Singles)

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′)

1 2 3 4 13
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Today’s WOD

  • Friday, 8/18/17

    WOD Squat Clean 5×2 @ 70% of 1RM 12 Minute AMRAP of 9 Front Squats (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#) 6 Sprawl Bar Hops 3 Power Cleans (RX: 155#/105#, L2: 135#/85#, L3: 115#/70#)
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