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

110104 Tuesday: Posterior Chain

By jerry Comments

110104 Tuesday

wod1.) 20 minute time limit: Back Squat x 2 compare to 101220

wod2.)  Run: 4 x 400m holding fastest possible pace without slowing more then 5 sec per fastest 400. 60 second recoveries.

“Alternate WOD” 20 minute AMRAP 10 Lunge (front foot elevated), 15 Slamball, 20 Situp

Comments

comments

Comments

  1. Sean Mulcahy says:

    WOD 1: 315
    WOD 2: 1:31 – 1:36

  2. Gar Whaley says:

    WOD 1: 295
    WOD 2: 1:37; 1:40; 1:48; 1:43

  3. Joe Hart says:

    WOD 1: 280 on second attempt, borderline on depth of first squat
    WOD 2: 1:47, 1:53, 1:52, 1:52

  4. Harold Doran says:

    WOD 1: 45 – 95 – 135 – 165 – 185 – 215 – 225
    WOD 2: 1:36 – 1:38 – 1:38 – 1:39

    AP: More squatting. Jerry had me go with a very wide stance. Did

    5 x 5 @ 135 with wide stance.

  5. Sean Connelly says:

    WOD 1: 265
    WOD 2: 1:40 – 1:47

  6. Back squat x2 – 225# (back got tight)
    4 x 400m repeats – 2:05, 2:12, 2:12, 2:07

  7. Mike Hart says:

    WOD 1: 295
    WOD 2: 1:42 – 1:52

  8. Laura Novotny says:

    WOD 1: 175# x 2 (Attempted 200# and failed. Likely could have gotten more than 175, but think 200 was too big a jump.)
    WOD 2: 1:48, 1:52, 1:57, 1:52

  9. Fred says:

    WOD 1: 225
    WOD 2: 1:28 – 1:34

    4rds of 4 X 185

  10. Jason Brown says:

    WOD #1: 265 x 2

    WOD #2: 1:55, 1:57, 1:58, 1:59

  11. Mark Davis says:

    255 x2 – Shoulder hurt in the rack more than anything else.
    1:59, 2:00, 2:01, 1:57 – Clearly I went to slow based on my times and my ability to keep it so consistent.

  12. WOD 1: 200
    WOD 2: 1:35, 1:45, 2:05, 2:05

  13. Laurie Wasko says:

    WOD 1: 175
    WOD 2: 1:40; 1:44; 1:45; 1:49

  14. 275lbs x2

    2:35/2:40/2:45/2:55

  15. WOD 1: 135# (PR)
    WOD 2: 2:02, 2:11, 2:12, 2:15

    13 Burpees

  16. Wod1: 225# still figuring out how to drive with my hips first.
    Wod2: 1:41-1:55

  17. Crystal says:

    WOD1: 135
    WOD2: 1:43, 1:48, 1:49, 1:50; 7 burpee penalty.

  18. Kevin Hare says:

    wod 1) 335
    wod 2) 1:15, 1:37, 2:05, 1:58 (triple rest!)

  19. WOD 1: 175×2, 180×1
    WOD 2: 1:59, 2:05, 1:45, 1:56

  20. WOD 1: 145 x 2 (could have been lower)
    WOD 2: 2:12 sprints (didn’t time each one), but this was the number I did the first time and I made sure that I met or beat it

  21. J Campbell says:

    WOD 1: 300 x 2
    WOD 2: 1:55; 1:56; 1:54; 1:49

  22. jerry says:

    295 easy
    1:41-1:45

Comments

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