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WORKOUT OF THE DAY

110103 Monday: New Year Overhead

By jerry30 comments

Strong Midline (big breath, flex everything, pinch the penny, active shoulder) verse Soft Midline

110103 Monday

wod1.) 12min Press x 1

wod2.) 5 rounds of 5 push jerk (95w, 135m), 10  box jump(24″).

“After party” weighted dip x 3

“alternate to wod2.)” 5 rounds 10 db push jerk, 10 burpees

Comments

comments

30 Comments to "110103 Monday: New Year Overhead"

  • Sean Mulcahy says:

    January 3, 2011 at 7:14 am - Reply

    WOD 1: 165
    WOD 2: 3:12
    AP: dips & loop

  • Joe Hart says:

    January 3, 2011 at 7:22 am - Reply

    WOD 1: 155 (woeful attempt at 175, should have tried 165)
    WOD 2: 5:38
    AP: 50 dips and loop

  • Gar Whaley says:

    January 3, 2011 at 7:52 am - Reply

    wod1: 145
    wod2: 3:51
    dips and loop

  • Jessica Gunder says:

    January 3, 2011 at 8:13 am - Reply

    WOD 1: 70 (previous PR – 61.5)
    WOD 2 – 7:15 (BD – 65#, 20 inch box)

  • Hazen Marshall says:

    January 3, 2011 at 8:51 am - Reply

    WOD 1: 130#
    WOD 2: 7:19 HTFU

  • Harold Doran says:

    January 3, 2011 at 9:09 am - Reply

    WOD 1: 45 – 95 – 115- 135 – 155 -160(PR)
    WOD 2: 4:08
    AP: Weighted dips work was:

    body weight @ 10; body weight + 30 lbs @ 10; bw + 40 @ 10; bw + 55 @ 6

  • Sean Connelly says:

    January 3, 2011 at 9:15 am - Reply

    WOD 1: 165
    WOD 2: 4:47

  • adrienne says:

    January 3, 2011 at 9:27 am - Reply

    WOD 1: 82 PR
    WOD 2: 6:30 @ 80lbs

    8 dips

  • Mike Hart says:

    January 3, 2011 at 10:09 am - Reply

    wod1: 155
    wod2: 4:20
    dips and loop

  • JoEllen Windsor says:

    January 3, 2011 at 10:44 am - Reply

    WOD 1: 70# PR (previous was 67#)
    WOD 2: 5:25 using 55#
    After party: 5 sets of 5 body wt dips

  • Leland says:

    January 3, 2011 at 10:58 am - Reply

    WOD 1: 135#
    WOD 2: 7:25 HTFU

  • nicoleholt says:

    January 3, 2011 at 11:22 am - Reply

    Nicole Holt
    WOD 1: 75 PR
    WOD 2: 6:35 infidel 80lb

  • Fred says:

    January 3, 2011 at 11:36 am - Reply

    WOD 1: 135#
    WOD 2: 6:12 INF

    AP: Dips and PU’s

  • Kate Moran says:

    January 3, 2011 at 11:36 am - Reply

    WOD 1: 72#
    WOD 2: 8:50(65#)
    Afterparty: 5 dips

  • Mike Koslap says:

    January 3, 2011 at 12:15 pm - Reply

    WOD 1:105
    WOD 2: 4:32
    Pulled my back Saturday so took it easy on WOD 2.

  • Jason Brown says:

    January 3, 2011 at 1:43 pm - Reply

    Pre-Party: Double under work (stuck at 15 in a row still)

    WOD #1: 165 PR <–This is the first recorded increase in weight (PR) on the strict press x1 since December 2009.

    WOD #2: 5:32 HTFU (Bad knee acted up in round 3…could've been faster.)

    AP: BW Dips

  • Dayna Lewnes Blumel says:

    January 3, 2011 at 3:13 pm - Reply

    WOD 1: 67 lbs (not a PR)
    WOD 2: 7:38 – Infidel – 80lbs

  • Mark Davis says:

    January 3, 2011 at 3:27 pm - Reply

    -180# strict press
    -4:35 with 135#
    -did lots of dips and kept adding weight. Single rep with +80# was my final.

    note – my right shoulder hurt a little, making me cautious on the strict press.I love that 180# is now my cautious strict press weight. Still +20 more than a year ago.

  • Jason Windsor says:

    January 3, 2011 at 4:27 pm - Reply

    WOD 1: 135# (PR!)
    WOD 2: 5:15 with 115#
    After Party: 5 body-weight dips X5 rounds

  • Eric Mckenna says:

    January 3, 2011 at 7:02 pm - Reply

    WOD 1: 145# failed 155, 150
    WOD 2: 5:58, bulldog unbroken, time for more weight.

  • Laurie Wasko says:

    January 3, 2011 at 8:24 pm - Reply

    WOD 1: 75
    WOD 2: 5:04 HTFU

  • Cathy Puskar says:

    January 3, 2011 at 8:46 pm - Reply

    WOD #1: 82
    WOD #2: 7:25 (8#)
    AP: dips and 2000m row

  • Cathy Puskar says:

    January 3, 2011 at 8:49 pm - Reply

    oops – make that 85# on WOD 2

  • Uhle says:

    January 4, 2011 at 7:54 am - Reply

    WOD1: 145#- not very happy
    WOD2: 4:17, 135#, scaled box jump height up as punishment

  • Laura Novotny says:

    January 4, 2011 at 10:27 am - Reply

    WOD 1: 75# (I seem to be stuck at this weight.)
    WOD 2: 8:47 HTFU (Need to learn to push jerk. First three rounds were push press and that was hard.)

    AP: bodyweight dips and double unders (Got three consecutive dips and more as singles. Need to work on these.)

  • victoria wynn says:

    January 4, 2011 at 1:16 pm - Reply

    WOD 1: 75lbs PR
    WOD 2: 5:25

  • Katy Kelly says:

    January 4, 2011 at 5:42 pm - Reply

    WOD 1: 90lbs
    WOD 2: 8:54 HTFU

  • Adam D. Houston says:

    January 4, 2011 at 8:15 pm - Reply

    Wod 1: 117#. Shoulder strength is definitely a chink in my armor, New Year’s resolution is to work on banded HSPUs before class.
    WOD 2: 4:29 HTFU. Hacked up a lung afterwords, good to be back.

  • Kevin Hare says:

    January 5, 2011 at 8:08 am - Reply

    wod 1) 172# (big pr)
    wod 2) ? 4something

    AP: Body weight bar dips: 25,15,15,15,15

  • J Campbell says:

    January 7, 2011 at 4:58 pm - Reply

    WOD 1: 145
    WOD 2: 6:55 HTFU

Comments

Comments

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