http://www.canadianpharmacy3.net/ safelycanadianpharmacy.com http://www.canadianpharmacy365.net/ canadian pharmacy http://www.onlinecanadianpharmacy.org/ canadian pharmacy online http://canadianpharmacyon.com/ canadian pharmacy online canadian pharmacy http://www.topcanadianpharmacy.org/ canadian pharmacy online review canadian pharmacy online review canadian pharmacy online canadian pharmacy canadian pharmacy online
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

110103 Monday: New Year Overhead

By jerry 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

Comments

  1. Sean Mulcahy says:

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

  2. Joe Hart says:

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

  3. Gar Whaley says:

    wod1: 145
    wod2: 3:51
    dips and loop

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

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

  6. Harold Doran says:

    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

  7. Sean Connelly says:

    WOD 1: 165
    WOD 2: 4:47

  8. adrienne says:

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

    8 dips

  9. Mike Hart says:

    wod1: 155
    wod2: 4:20
    dips and loop

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

  11. Leland says:

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

  12. nicoleholt says:

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

  13. Fred says:

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

    AP: Dips and PU’s

  14. Kate Moran says:

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

  15. Mike Koslap says:

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

  16. Jason Brown says:

    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

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

  18. Mark Davis says:

    -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.

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

  20. Eric Mckenna says:

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

  21. Laurie Wasko says:

    WOD 1: 75
    WOD 2: 5:04 HTFU

  22. Cathy Puskar says:

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

  23. Cathy Puskar says:

    oops – make that 85# on WOD 2

  24. Uhle says:

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

  25. Laura Novotny says:

    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.)

  26. victoria wynn says:

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

  27. Katy Kelly says:

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

  28. 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.

  29. Kevin Hare says:

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

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

  30. J Campbell says:

    WOD 1: 145
    WOD 2: 6:55 HTFU

Comments

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