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

110110 Monday WoDs

By jerry27 comments

110110 Monday

wod1.) 18min: OHSx1 COMPARE TO DEC 13th

wod2.) 12 min ladder up (amrap): OHS and Pullups 1,1 then 2,2 then 3,3… how high can you get?

HTFU: 65w-95m, Infidel: 50w,75m, bulldog: 35w, 55m

(load should not be more then 50% of 1rm)

***If you can’t safely Overhead Squat sub Front Sq***


Comments

comments

27 Comments to "110110 Monday WoDs"

  • Gar Whaley says:

    January 10, 2011 at 8:26 am - Reply

    wod 1: 165
    wod 2: 11 rds. 2 OHS @ 95#

  • Sean Mulcahy says:

    January 10, 2011 at 8:57 am - Reply

    WOD 1: 230 (PR)
    WOD 2: 9 rounds + 10 OHS + 4 pullups (135 lbs)

  • Fred says:

    January 10, 2011 at 8:59 am - Reply

    WOD 1: 140# (pr)
    WOD 2: 10 rounds + 9 OHS (Inf)

  • Kevin Hare says:

    January 10, 2011 at 9:01 am - Reply

    wod 1) 185
    wod 2) 9 rds – htfu

  • Harold Doran says:

    January 10, 2011 at 9:11 am - Reply

    WOD 1: 45 -75 – 95 – 115 – 135 – 155 – 165 – 185 (PR) – 200(f)
    WOD 2: 11 rounds HTFU

  • Mike Hart says:

    January 10, 2011 at 9:24 am - Reply

    wod 1: 165 (PR)
    wod 2: 10 rds. (weight vest)

  • J Campbell says:

    January 10, 2011 at 9:36 am - Reply

    WOD 1: Front Squat 225 (PR)
    WOD 2: 9 rd + 10 OHS (PVC)

  • Hazen Marshall says:

    January 10, 2011 at 11:08 am - Reply

    WOD 1: 145#
    WOD 2: 9 rounds + 5 OHS HTFU with all OHS and pullups unbroken

  • Laura Novotny says:

    January 10, 2011 at 11:50 am - Reply

    WOD 1: 105#
    WOD 2: 9 rounds + 3 OHS (BD 50#)

  • Dayna Lewnes Blumel says:

    January 10, 2011 at 12:03 pm - Reply

    WOD 1: 110 x 1 (Squatted 115, but it got ahead of me when I finished so I won’t count it!) PR!! (last was 95lb)

    WOD 2: 8 rounds + 4 OHS (55lbs) – purple band pullups

  • Mike Koslap says:

    January 10, 2011 at 12:09 pm - Reply

    WOD 1: 185×1 (PR)
    WOD 2: 12 Rounds + 8 OHS at 95#

  • Vinnie Freda says:

    January 10, 2011 at 1:53 pm - Reply

    WOD 1: 190
    WOD 2: 11 rounds HTFU

  • Joe Hart says:

    January 10, 2011 at 5:01 pm - Reply

    WOD 1: 145

    WOD 2: 10 1/2 rounds infidel (75 pounds)

  • jerry says:

    January 10, 2011 at 5:39 pm - Reply

    test

  • Leland says:

    January 10, 2011 at 6:58 pm - Reply

    WOD 1: 135#, weight too far forward and too much with the knees/quads
    WOD 2: 9 rounds, Infidel (75 pounds)

  • Sean Connelly says:

    January 10, 2011 at 7:02 pm - Reply

    WOD 1: 165
    WOD 2: 10 rounds at 95#

  • Laurie Wasko says:

    January 10, 2011 at 7:02 pm - Reply

    WOD 1: 132 (PR)
    WOD 2: 12 rounds + 13 OHS (HTFU 65#)

  • Cathy Puskar says:

    January 10, 2011 at 7:07 pm - Reply

    WOD 1: 100 (PR)
    WOD 2: 7 1/2 rounds – Infidel

  • Amy Blake Bertles says:

    January 10, 2011 at 7:25 pm - Reply

    WOD 1: 105 PR
    WOD 2: 9 rounds @ 55#

  • mhixson says:

    January 10, 2011 at 7:55 pm - Reply

    95
    10.5 inf

  • Jason Windsor says:

    January 10, 2011 at 8:10 pm - Reply

    wod 1) 105#
    wod 2) 8.5 rds – Bd

  • Patrick Glaccum says:

    January 10, 2011 at 11:31 pm - Reply

    175 PR
    8rds complete with 9 OHS (Inf)

  • Mark Davis says:

    January 11, 2011 at 9:31 am - Reply

    OHS 135 – PR although maybe a little high.

    10 rounds of ohs and pullups with 75#.

  • Melissa Lopes says:

    January 11, 2011 at 11:59 am - Reply

    WOD 1: 145 pr
    WOD 2: 12 rnds + 13 OHS

  • Adam D. Houston says:

    January 11, 2011 at 11:00 pm - Reply

    Wod 1: 195
    Wod 2: 11 rnds, 12 OHS and 2 pu’s

    I love OHSs

  • jerry says:

    January 12, 2011 at 3:38 pm - Reply

    215 up 10lb from a few weeks ago
    12 plus 13 OHS cruised control.

  • Steve Reiss says:

    January 12, 2011 at 3:59 pm - Reply

    Wod 1: 165
    Wod 2: 9 rounds with 85# OHS

Comments

Comments

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