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

Blog Archive

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′)
  • 1 Rope Climb

L3

  • 400m Run
  • 20 Wall Ball Shots (14# to 10′/10# to 9′)
  • 4 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#)

wod 2/24/15

Skill

  • Wall Ball
  • T2B

WOD

For time:

20 Wall Ball (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to 10′/10# to 9″)

15 T2B (L2: K2E, L3: Knee Raises)

5 Rounds

then

30 Burpee Box Jumps (Rx/L2: 24″/20″, L3: 20″/16″)

Performance WOD

20 Burpee Muscle-ups for time

1782039_642559239182340_2631642155746286729_n

 

WOD:

Team of 2, rotate when you want.  For time.

  • 100 Pull Ups
  • 100 Wall Balls (20#/14#)
  • 100 jumping lunges
  • 50 GHD Sit-ups
  • 100 Goblet Squats (1pood/0.5pood)
  • 1000m Row

1 13 14 15 16
Search

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
Find Us on Facebook