Workout of the Day - May 13, 2024

Mobility
- 2:00 Pec Release
- 1:00 Pec Stretch w/ Band (each side)
- 10 Hip Bridges
- 10 Supine Bridge & Twists
- 8 Crab Bridge & Twists
- 3 Thoracic Bridge & Twists

Warm-up
5 minutes for quality:
- 5 Burpees
- 20 Banded Side Steps
- 20 Band Pull Aparts
- 0:30 Hollow Hold

Strength
Bent Over Row:
- Every 2:00 x 6 sets
- 3x5 @ 75%
- 3x5 @ 80%

Conditioning
3 Rounds for time:
- 20 Goblet Squats (55/35)
- 20 Push Presses (75/50)
- 500m/400m Row

Focus Movement = Push Press

WODTim CosseyMay 12, 2024bent over rows, goblet squats, Push press, rowing

Workout of the Day - April 23, 2024

Mobility
- 2:00 Pec Release
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Shoulder Bridges
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Full Bridges

Warm-up
5 minutes for quality:
- 5 Burpees
- 10 Single Leg Romanian Deadlifts (each side)
- 6 Ring Dips
- 20 Heel Overs

Strength
Bent Over Row:
- Every 2:00 x 5 sets
- 2x5 @ 75%
- 3x5 @ 80%

Conditioning
2 Rounds for time:
- 20 Burpees
- 30 Step-ups
- 40 Sit-ups
- 500m/400m Row

Focus Movement = Burpee

WODTim CosseyApril 22, 2024bent over rows, burpees, step ups, situps, rowing

Workout of the Day - April 11, 2024

Mobility
- 2:00 Pec Release
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Shoulder Bridges
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Full Bridges

Warm-up
5 minutes for quality:
- 1:00 Row
- 20 Cossack Squats
- 10 Sots Press
- 10 Dumbbell Upright Rows

Strength
Bent Over Row:
- Every 2:00 x 5 sets
- 3x5 @ 75%
- 2x5 @ 80%

Conditioning
15 minute AMRAP:
- 10 Power Cleans (115/80)
- 20 Walking Lunges (weighted optional)
- 40 Double Unders
- 20 Hollow Rocks
- 10 Handstand Push-ups

Focus Movement = Hollow Rocks

WODTim CosseyApril 10, 2024bent over rows, Power clean, lunges, double unders, hollow rock, handstand pushup

Workout of the Day - March 8, 2024

Mobility
- 2:00 External Shoulder Release
- 10 Windmills
- 3 Wrist Stretches
- 6 Crab Bridges
- 3 Bridge and Twists (each side)
- 0:10 Full Bridge

Warm-up
5 minutes for quality:
- 5 Burpees
- 20 Banded Side Steps
- 10 Kip Swings
- 0:30 Hollow Hold

Strength
Bent Over Row:
- Every 2:00 x 5 sets
- 1x5 @ 75%
- 2x5 @ 80%
- 2x5 @ 75%

Conditioning
15 minute AMRAP:
- 10 Thrusters (95/65)
- 10 Pull-ups
- 30/24 Calorie Row

Focus Movement = Thrusters

WODTim CosseyMarch 7, 2024bent over rows, thrusters, pullups, rowing

Workout of the Day - February 27, 2024

Handstand & Muscle-up Skills 4/4

Skill/Accessory #1
3 Sets:
- 8 Handstands/Ring Dips/Ring Push-ups
- 12 Barbell Close Grip Floor Presses
- 12 Barbell Bent Over Rows
- 10 Dumbbell Step-ups (each side)

Skill/Accessory #2
3 Sets:
- 8 Muscle-ups/Pull-ups/Ring Rows
- 8 Banded Low Rows
- 12 Single Arm Kettlebell Bottom Up Presses (each side)
- 8 Stability Ball Hamstring Curls

WODTim CosseyFebruary 26, 2024handstand, floor press, bent over rows, step ups, muscle up, row, kettlebell press, hamstring curls

Workout of the Day - February 21, 2024

Handstand & Muscle-up Skills 3/4

Skill/Accessory #1
3 Sets:
- 12 Handstands/Ring Dips/Ring Push-ups
- 8 Barbell Close Grip Floor Presses
- 8 Barbell Bent Over Rows
- 14 Dumbbell Step-ups (each side)

Skill/Accessory #2
3 Sets:
- 12 Muscle-ups/Pull-ups/Ring Rows
- 12 Banded Low Rows
- 8 Single Arm Kettlebell Bottom Up Presses (each side)
- 12 Stability Ball Hamstring Curls

WODTim CosseyFebruary 20, 2024handstand, floor press, bent over rows, step ups, muscle up, row, kettlebell press, hamstring curls

Workout of the Day - February 15, 2024

Handstand & Muscle-up Skills 2/4

Skill/Accessory #1
3 Sets:
- 10 Handstands/Ring Dips/Ring Push-ups
- 10 Barbell Close Grip Floor Presses
- 10 Barbell Bent Over Rows
- 12 Dumbbell Step-ups (each side)

Skill/Accessory #2
3 Sets:
- 10 Muscle-ups/Pull-ups/Ring Rows
- 10 Banded Low Rows
- 10 Single Arm Kettlebell Bottom Up Presses (each side)
- 10 Stability Ball Hamstring Curls

WODTim CosseyFebruary 14, 2024handstand, floor press, bent over rows, step ups, muscle up, row, kettlebell press, hamstring curls

Workout of the Day - February 9, 2024

Skill/Accessory #1
3 Sets:
- 8 Handstands/Ring Dips/Ring Push-ups
- 12 Barbell Close Grip Floor Presses
- 12 Barbell Bent Over Rows
- 10 Dumbbell Step-ups (each side)

Skill/Accessory #2
3 Sets:
- 8 Muscle-ups/Pull-ups/Ring Rows
- 8 Banded Low Rows
- 12 Single Arm Kettlebell Bottom Up Presses (each side)
- 8 Stability Ball Hamstring Curls

WODTim CosseyFebruary 8, 2024handstand, floor press, bent over rows, step ups, muscle up, row, kettlebell press, hamstring curls

Workout of the Day - February 8, 2024

Mobility
- 1:30 Pec Release (each side)
- 1:00 Banded Pec/Bicep Stretch (each side)
- 1:00 Banded Tricep/Lat Stretch (each side)
- 1:00 Banded Posterior Shoulder Stretch (each side)

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 10 Glute Bridges
- 15 Calf Raises
- 0:20 Side Plank (each side)

Strength
Bent Over Row:
- Every 1:30 x 5 sets
- 5x5 @ 78%

Conditioning
16 minute AMRAP:
- 30/24 Calorie Row
- 15 Deadlifts (115/80)
- 10 Thrusters (115/80)
- 15 Ball Slams
- 30 Clam Crunches

Focus Movement = Deadlift

WODTim CosseyFebruary 7, 2024bent over rows, rowing, deadlift, thrusters, ball slams, clam crunches

Workout of the Day - January 25, 2024

Mobility
- 2:00 Pec Ball Release
- 1:30 Banded Pec Stretch
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crap Bridges
- 3 Bridge & Twist

Warm-up
5 minutes for quality:
- 10 Sprawls
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 15 Air Squats
- 40 Single Unders

Strength
Bent Over Row:
- Every 1:30 x 5 sets
- 5x5 @ 75%

Conditioning
16 minute AMRAP:
- 15 Thrusters (95/65)
- 15 Toes to Bar
- 15 Sprawls
- 500m/400m Row

Focus Movement = Toes to Bar

WODTim CosseyJanuary 24, 2024bent over rows, thrusters, toes to bar, Sprawls, rowing

Workout of the Day - January 17, 2024

Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 15 Skull Crushers
- 10 Step Back Lunges (each side)
- 10 Slow Hanging Knee Raises

Accessory #2
3 Sets:
- 10 Dumbbell Front Raises
- 10 Dumbbell Side Raises
- 15 Bicep Curls
- 20 Calf Raises
- 0:30 Side Plank (each side)

WODTim CosseyJanuary 16, 2024bent over rows, skull crushers, lunge, knee raise, front raises, side raises, bicep curls, calf raises, side plank

Workout of the Day - January 11, 2024

Accessory #1
3 Sets:
- 12 Barbell/Dumbbell Bench/Floor Presses
- 15 Forearm Curls (each side)
- 10 Single Leg Romanian Deadlifts (each side)
- 20 Starfish Crunches

Accessory #2
3 Sets:
- 12 Single Arm Bent Over Rows (each side)
- 15 Single Arm Banded Tricep Push-downs (each side)
- 15 Goblet Squats
- 1:00 Plank

WODTim CosseyJanuary 10, 2024floor press, forearm curls, romanian deadlift, star fish, bent over rows, tricep push downs, goblet squats, plank

Workout of the Day - January 9, 2024

Mobility
- 2:00 Pec Ball Release
- 1:30 Banded Pec Stretch
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crap Bridges
- 3 Bridge & Twist

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Toes Elevated Romanian Deadlifts
- 20 Band Pull Aparts
- 20 Heel Overs

Strength
Bent Over Row:
- Every 1:30 x 5 sets
- 5x5 @ 70%

Conditioning
4 Rounds for time:
- 10 Burpees
- 15 Wall Balls
- 10 Toes to Bar
- 300m Run

Focus Movement = Toes to Bar

WODTim CosseyJanuary 8, 2024bent over rows, burpees, wall ball, toes to bar, run

Workout of the Day - December 22, 2023

Accessory #1
3 Sets:
- 5 Weighted Strict Pull-ups
- 10 Barbell/Dumbbell Bench/Floor Presses
- 30 Bicycle Crunches
- 20 Goblet Squats

Accessory #2
3 Sets:
- 10 Barbell Bent Over Rows
- 12 Single Arm Kettlebell Bottom Up Presses (each side)
- 20 Candlestick Toe Touches
- 20 Calf Raises

WODTim CosseyDecember 21, 2023pullups, Bench Press, bicycles, goblet squats, bent over rows, kettlebell press, toe touches, calf raises

Workout of the Day - December 5, 2023

Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 15 Skull Crushers
- 20 Banded Side Steps (each side)
- 20 Candlestick Toe Touches

Accessory #2
3 Sets:
- 10 Seated Single Arm Dumbbell Overhead Presses (each side)
- 15 Dumbbell Bicep Curls
- 20 Tibialis Raises
- 1:00 Plank

WODTim CosseyDecember 4, 2023bent over rows, skull crushers, side steps, toe touches, overhead press, bicep curls, tibialis raises, plank

Workout of the Day - November 29, 2023

Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 15 Overhead Dumbbell Tricep Extensions
- 15 Single Leg Glute Bridges (each side)
- 10 Hanging Leg/Knee Raises

Accessory #2
3 Sets:
- 10 Seated Single Arm Dumbbell Strict Presses (each side)
- 15 Dumbbell Hammer Curls
- 20 Calf Raises
- 20 Dead Bugs

WODTim CosseyNovember 28, 2023bent over rows, tricep extension, glute bridge, leg raises, dumbbell strict press, bicep curls, calf raises, dead bug

Workout of the Day - November 16, 2023

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 10 Seated Single Arm Dumbbell Overhead Presses (each side)
- 20 Banded Side Steps (each side)
- 20 Clam Crunches

Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 15 Banded Tricep Pull-downs
- 1:15 Wall Sit
- 1:15 Plank

WODTim CosseyNovember 15, 2023pullups, overhead press, side steps, clam crunches, bent over rows, tricep pull downs, wall sit, plank

Workout of the Day - November 1, 2023

Accessory #1
3 Sets:
- 15 Bottom Up Kettlebell Presses (each side)
- 20 Medicine Ball Hamstring Curls
- 15 V-ups
- 1:00 Dead Hang

Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 10 Weighted Step-ups (each leg)
- 15 Skull Crushers
- 1:00 Plank

WODTim CosseyOctober 31, 2023kettlebell press, hamstring curls, v-ups, dead hang, bent over rows, step ups, skull crushers, plank

Workout of the Day - October 11, 2023

Accessory #1
3 Sets:
- 8 Barbell Bent Over Rows
- 12 Skull Crushers
- 10 Weighted Step Back Lunges (each side)
- 15 Weighted Candlestick Toe Touches

Accessory #2
3 Sets:
- 12 Dumbbell Floor Presses
- 15 Barbell Bicep Curls
- 15 Tibialis Raises
- 30 Flutter Kicks

WODTim CosseyOctober 10, 2023bent over rows, skull crushers, lunge, toe touches, db floor press, bicep curls, tibialis raises, flutter kicks

Workout of the Day - October 5, 2023

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 20 Medicine Ball Hamstring Curls
- 15 Skull Crushers
- 0:30 Hollow Hold

Accessory #2
3 Sets:
- 10 Barbell Bent Over Rows
- 20 Calf Raises
- 15 Overhead Dumbbell Tricep Extensions
- 1:00 Plank

WODTim CosseyOctober 4, 2023pullups, hamstring curls, skull crushers, hollow hold, bent over rows, calf raises, tricep extension, plank

CrossFit Rosslyn

Proudly serving the Rosslyn community for more than a decade.

Partners

Contact

Disclaimer