CROSSFIT ROSSLYN

WOD
Workout Of the Day

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run (350) clam crunches (75)

rowing (312) dumbbell snatch
pullups (192) (75)
double unders (188) Push press (73)
deadlift (183) farmers carry (71)
front squat (163) Power clean (70)
situp (163) Pullups (65)
kettlebell swings handstand pushup
(161) (63)
pushups (151) wallball (61)
row (144) wall ball (59)
burpees (138) rope climb (55)
step ups (123) box jump (51)
toes to bar (118) ring rows (46)
lunge (113) bent over rows (45)
back squat (109) Back squat (41)
wall balls (108) power snatch (40)
abmat situps (107) push press (40)
thrusters (104) goblet squats (36)
air squat (103) wall sit (36)
plank (101) power clean (35)
Burpee (96) push jerk (33)
hand release push burpee (32)
ups (92) squat clean (32)
strict press (88) clean and jerk (31)
box jumps (83) med ball clean (31)
overhead squat (79) pistol (30)

Workout of the Day -

March 23, 2023
Push press, kettlebell swings, side steps, ring rows,
hollow rocks, ball slams

Strength
Push Press:
- 5x3
- Same weight for all 5 sets

Conditioning
16 minute AMRAP:
- 20 Russian Kettlebell Swings (55/35)
- 20 Weighted Step-ups w/ Single Kettlebell (55/35)
- 20 Ring Rows
- 20 Hollow Rocks
- 20 Ball Slams

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Workout of the Day -

March 22, 2023
deadlift, rowing, thrusters, pullups

Strength
Deadlift:
- 4-4-4-4-4
- Increase weight each set

Conditioning
"Jackie"
For time:
- 1000m Row
- 50 Thrusters (45/33)
- 30 Pull-ups

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Workout of the Day -

March 21, 2023
front squat, hang power snatch, handstand pushup, run

Strength
Front Squat:
- 4-4-4-4-4
- Increase weight each set

Conditioning
15 minute AMRAP:
- 10 Hang Power Snatches (75/50)
- 10 Handstand Push-ups
- 400m Run
Scaled = 20 Hand Release Push-ups

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Workout of the Day -

March 20, 2023
strict press, toes to bar, wall ball, lunges, situps, double
unders

Strength
Strict Press:
- 4-4-4-4-4
- Increase weight each set

Conditioning
For time:
- 20 Toes to Bar
- 40 Wall Balls
- 60 Walking Lunges (Total)
- 80 Sit-ups
- 100 Double Unders
Advanced = Lunge w/ Medicine Ball

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Workout of the Day -

March 18, 2023
thrusters, burpees over bar, rowing, run

Saint Patrick's Day WOD

Team of 2
3 Rounds For Time:
-17 T2B/K2E/V-sit ups
-20 Thrusters (95/65)
-23 Burpees over the bar
-1, 2, and 3 round trips of bear crawls
Buy out: 2000m Row as a team
For each piece of green clothing you wear during the
workout, you get to add 1 burpee to another person's
total reps! If a person has been given burpees they
must complete them at the end of the workout after
their last run. Their time does not stop until they
have finished all their burpees.

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Workout of the Day -

March 17, 2023
clean and jerk, rope climb, lunges, handstand pushup,
step ups, ball slams

Strength
Clean & Jerk Complex:
2 Clean Pulls + 2 Cleans + 2 Jerks
- Beginner/Intermediate = Technique work
- Intermediate/Advanced = Work up to a heavy set

Conditioning
For time:
3 Rounds of:
- 2 Rope Climbs
- 20 Weighted Lunges (25/15)
Then, 3 Rounds of:
- 5 Handstand Push-ups
- 20 Weighted Step-ups (25/15)
Buy-out = 50 Ball Slams
Advanced = Legless Rope Climb and/or Strict HSPU

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Workout of the Day -

March 16, 2023
back squat, double unders, situp, plank

Strength
Back Squat:
- 4-4-4-4-4
- Increase weight each set

Conditioning
"Annie"
50-40-30-20-10 reps for time:
- Double Unders
- Sit-ups

Core
3 Sets:
- 1 minute Plank
- 1 minute Rest

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Workout of the Day -

March 15, 2023
pullups, deadlift, dumbbell thruster, clam crunches, run

Strength
Strict Pull-ups:
- 5x5
- Increase or decrease the difficulty to make the 5
reps challenging
- Increase = Add weight with belt or vest
- Decrease = Bands for assistance

Conditioning
4 Rounds for time:
- 10 Deadlifts (165/115)
- 20 Dumbbell Thrusters (30/20)
- 20 Clam Crunches
- 200m Run
Scaled = 10 or 15 Thrusters

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Workout of the Day -

March 14, 2023
Push press, pushups, kettlebell swings, box jumps,
suitcase carry

Strength
Push Press:
- 4-4-4-4-4
- Increase weight each set

Conditioning
16 minute AMRAP:
- 15 Push-ups
- 20 Kettlebell Swings (55/35)
- 15 Box Jumps
- 100m Suitcase Carry - 50m each arm (55/35)

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Workout of the Day -

March 13, 2023
front squat, power snatch, bar facing burpees, rowing

Strength
Front Squat:
- 7x4
- Same weight for all 7 sets

Conditioning
21-15-9 reps for time:
- Power Snatches (75/50)
- Bar Facing Burpees
Buy-out = 1000m/800m Row

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