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

110513 "The Eliminator"

By jerry Comments

The Eliminator-

Every 90 sec complete the complex, the weight increases with each round and bars are pre-loaded. You must hold onto the bar the entire time. You continue until you can’t complete the complex in the allotted time.

5  Deadlifts

3 Hang Cleans

1 Jerk

Womens Weights-  55, 70, 85, 95, 105, 115, 125, 135

Men’s Weights- 95, 115, 135, 150, 165, 180, 195, 205

Extra Skill Work-100 DU for time

Alternate Wod:

800m Run

30 Burpees

30 DB Thrusters

600m Run

25 Burpees

25 DB Thrusters

400m Run

20 Burpees

20 DB Thrusters

200m Run

15 Burpees

15 DB Thrusters

BD-Start at 600m


Comments

comments

Comments

  1. Gar Whaley says:

    205 + 5
    Loop w/ 2 flights of stairs w/ MPH, Sean C., Kev

  2. Cathy Puskar says:

    85 + 5 loop w/ Emily,Krista,Kate,Keturah and Kristy

  3. 115 + 7 (finished 125 + 5 DL @ 135)
    2:56 100 DU

  4. mod WOD 5RFT 10, 20, 30 KTE, KPU, ABMAT ~ 23min

  5. Kevin Hare says:

    225 +5 DL@235 (went up by 10# increments after 205)

    Loop

  6. Fred says:

    135 + 5 DL @150

  7. 180# +5 deadlifts at 195#

    I loved this WOD! More barbell complexes please!

    100 double-unders – 2:38

  8. Joe Hart says:

    165 + 7

    100 DU’s (included 67 in a row – PR)

    Gar loop

  9. Fully completed 85lbs as prescribed, then continued to 95lbs, cleans from the floor (after failing from the hang position) + 5 deadlifts at 105. Double under & pull up work (not timed)

  10. Fully completed 95# + 5 DL and 1 hang clean of 105

  11. Jerry Hill says:

    FUN WOD!!
    215lb + 6

    Extra: 171 DU’s!

  12. Kate Moran says:

    85 + 5
    Loop with the ladies, Emily, Krista, Keturah, Cathy and Kristy (who rocked those cleans at 95#!!!!)

  13. 145+ 5 DL’s @150#/ 100 du’s in 1:37

  14. Mike Hart says:

    Alt WOD – 23-18(?)

    -eating humble pie

  15. Leland says:

    165# + 5 DL @ 180#

    Loop

  16. Adam Murphy says:

    215 +7
    139 du’s

  17. Laurie Wasko says:

    125 + 7
    129 DUs

  18. Mark Davis says:

    Made it through 180s + 5_DL and 1 Clean at 195# (PR)
    2:06 for 100 d/u’s. Mike Hart – I’m coming to get you.

  19. First WOD since February

    70 – unbroken

    85 – broken but was completed in the 90 second time

Comments

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