FREE TRIAL CLASS
  • Opening Hours

    OPENING HOURS

    MONDAY -FRIDAY 

    0500-0555
    0555-0650
    0650-0745
    0915-1010
    1230-1325
    1700-1755
    1755-1850
    1850-1945 (not on Friday)

    SATURDAY: 0800 | 0900

    SUNDAY: CLOSED

  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WORKOUT OF THE DAY

100629 Tuesday Sledge Strikes

By jerry Comments

10 pullup 10 sledge strike

400m run

15 PU 15 Sledge

600 m run

20 PU 20 Sledge

800m run

20 PU 20 Sledge

600m run

15 PU 15 Sledge

400m run

10 PU 10 Sledge

Comments

comments

Comments

  1. Sean Soni says:

    DQ

    Darn you Melissa and your non-Jerry Hill rep schemes!

  2. Sean Mulcahy says:

    25:50. tough workout.

  3. 30:50 – substituted ring rows for pullups

  4. 29:12 RX
    + 1 mile loop (25lb bag up the switch backs) Thanks guys! :)

  5. Gar Whaley says:

    25:04
    + “DA LOOP”

  6. 38:12 almost DFL
    Runs were slow after the work I did yesterday
    Scaled the pullups to 10 after first couple rounds
    lots of 0515 math going on this morning
    PU’s were 10, 20, 7, 9, 8, 10

    September will be the month for repairing the tear in my foot. Can’t do it any sooner with kids to get to school come August. Restrictions until then? No squatting/ jumping under heavy weight. So I’m going to get to polish my movement and speed. I also need to watch lunges since I have little lateral stability in my left ankle. Scale, rest, ice, repeat.

  7. Mike Hart says:

    27:04 – Great met-con to start the day.

    Gar Mile

  8. 34:11

    Was tough for me this morning (I recognize this was a challenging WOD), but tougher than it should have been nonetheless. Perhaps forgetting my coffee at home had something to do with it? Or maybe I just need to work HARDER!

  9. Harold Doran says:

    23:34. All PUs unbroken. Used 20# sledge in all rounds except round 1 used 8# and in last round used 16# since that was all that was available.

  10. Blain says:

    24:32 … chasing Gar the whole time.

    Gar loop (no child left behind)

  11. Melissa says:

    27:10 + the loop
    Tried to focus on running form on the runs , but wheels came off after about 200 meters.

  12. Jason Brown says:

    32:43 Rx. This was the first running WOD after the CFE cert. I kept the proper running form taught in the cert through all the runs but had to walk about 50m in the 800m and both 600m runs as my hamstrings were fried and I couldn’t maintain the leg pull. Pull-ups were good and strung in 4-5 rep series the entire time until the last round. Definite progress but have to still further limit rest between pull-up series.

  13. Chad Norman says:

    24:36 rx. very hot today.

  14. jerry says:

    30:19
    Subed Row for run (500,750,1,000,750,500)
    Added a weight vest. hot. sweaty. fun.

  15. 26:37 did bfly Pullups/ 16lb sledge
    Great metcon Melissa!

  16. Mark Davis says:

    Dammit!

    Soni got in my head with his mis-counting the rep scheme this am. And sure I enough I messed up too.

    Even worse, I did extra! Instead of going up and down a symmetrical ladder – I went ahead and ran the 800 twice. By the time I realized that I was running all by my lonesome, it was too late. So I did:

    10, 10,
    400m
    15, 15, 600m
    20, 20, 800m
    20, 20m 800m
    15, 15, 600m
    10, 10 done

    33:28

  17. Meg H says:

    30:37
    Great Wod Melissa…. loved the sledge!!! pullups felt strong….

Comments

Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314