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WORKOUT OF THE DAY

110330 Wednesday:

By jerry21 comments

110330 Wednesday:

wod1.) 12 Minutes to find your 3 rep max in the  strict shoulder press

then

3, 4, or 5 intervals of 15 calories row, 15 DB thrusters (15w, 20m), 15 Pullups,  15 Burpees. rest 2 minutes between intervals, go AGAIN FASTER. If it takes you more then 5 minutes to complete an interval move to 12 reps, still more then 5 minutes then move to 9 reps.

Comments

comments

21 Comments to "110330 Wednesday:"

  • Kate Moran says:

    March 30, 2011 at 6:55 am - Reply

    WOD 1: 67#
    WOD 2: 3 rounds 21:36(didn’t time intervals)

  • Crystal says:

    March 30, 2011 at 7:53 am - Reply

    WOD 1: 70×3; 75×1
    WOD 2: rd 1 5:30ish; rounds 2-4 4:30ish (12)

  • Mike Koslap says:

    March 30, 2011 at 8:06 am - Reply

    WOD 1: 115×3 (PR)
    WOD 2: 3:45, 3:30, 3:28 (c2b pullups)
    let the tapering begin!

  • Hazen Marshall says:

    March 30, 2011 at 8:40 am - Reply

    Strict shoulder press x3: 120# (125# x2)
    Intervals: 3:33, 4:40, 5:10

  • Kevin Hare says:

    March 30, 2011 at 8:53 am - Reply

    wod #1: 150 (155×2)
    wod #2: 2:31, 4:32, 6:42 (consistent… decline)

  • Mike Hart says:

    March 30, 2011 at 9:05 am - Reply

    wod #1: 150 (PR)
    wod #2: 2:27, 2:43, 3:41(?)

  • Adrienne Hoar says:

    March 30, 2011 at 9:29 am - Reply

    WOD 1: 80 x 3 (PR)
    WOD 2: 3:30, 4:20, 4:40 (3 rounds)

  • Laura Novotny says:

    March 30, 2011 at 9:32 am - Reply

    80# x 3 (PR. Previous 1 rm was 75. Guess hspu are helping.) Final rep was wonky – right arm up, left arms lagged behind.
    3 rounds WOD 2: 3:49, 4:12, 4:28 (I think. Memory may not be 100%.)

  • Gar Whaley says:

    March 30, 2011 at 10:23 am - Reply

    WOD 1a: LoneLoop
    WOD 1b: 95×3; 115×3; 135×3; 145 fail; 140×2
    WOD 2: 2:23; 3:18; 3:23

  • Katy Kelly says:

    March 30, 2011 at 10:41 am - Reply

    WOD 1: 90×3 (95×1 – could not get the next two)
    WOD 2: 4:00, 5:09, 5:30

  • Mark Davis says:

    March 30, 2011 at 12:32 pm - Reply

    155# for 3. 166# for 2 and a quarter. 2 rep PR?!?

    1 interval 2:47. Although when you do only 1, its not actually an interval.

    Back to work in a hurry. “Dammit, Chloe! There isn’t enough time!”

  • Stuart says:

    March 30, 2011 at 1:01 pm - Reply

    WOD 1: 140 lbs. shoulder press x 3

    WOD 2: Subbed 200 meter interval rows x 8
    Intervals 1-5 < 1:44.2
    Intervals 6-8 < 148 point something

  • elise kessler says:

    March 30, 2011 at 2:58 pm - Reply

    85 x 3. Cant remember interval times – did 3

  • Dayna Lewnes Blumel says:

    March 30, 2011 at 5:09 pm - Reply

    62.5lbs x 3- feel like I should be able to do more than this!
    4:25, 5:03, 5:20 intervals

  • Sean Mulcahy says:

    March 30, 2011 at 5:48 pm - Reply

    WOD 1: 155
    WOD 2: 2:13 / 2:20 / 2:26

  • Jason Windsor says:

    March 30, 2011 at 5:58 pm - Reply

    WOD 1: 125# ×3
    WOD 2: Stopped at 3 rounds (4:05, 4:45, 5:05)

  • Jason Brown says:

    March 30, 2011 at 6:44 pm - Reply

    WOD 1: 145×3 (3 Rep PR); 155×2
    WOD 2: 4:12, 4:58, 5:28 Rx

  • Joe Hart says:

    March 30, 2011 at 7:14 pm - Reply

    WOD 1: 160 x 3

    WOD 3: 28:02 for 5 rounds

    It was a good day!

  • Uhle says:

    March 30, 2011 at 8:03 pm - Reply

    WOD1: 135×3- not going after anything this week

    WOD2: 2:28, 2:45, 3:24

  • Paul Caffrey says:

    March 30, 2011 at 9:57 pm - Reply

    145 x 3 ( Gar, thanks for the push )

  • Melissa Lopes says:

    March 31, 2011 at 8:28 am - Reply

    WOD 1: 75×3
    WOD 2: 3:05, 3:18, 3:33, 4:24

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Comments

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