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Workouts'S ARCHIVE

  • First Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard First Friday (No Measure) Pick Your Own Hero/Girl/Benchmark Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Front Squat (x3) Front Squat Set every 3mins 3-70 3-80 3-85 3-85 3-85 B: Metcon (Weight) Power Clean Above Knee + Power Clean (1+1) 3-67 3-72 3-77 2-82 2-82

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Every 5mins Run 400m 5rds 20 KB Swings 15 Plate Burpees 10 HSPU

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Back Squat (x3) Set Every 3mins 3-70 3-80 3-85 3-85+ 3-85+ B: Metcon (Time) Teams of Two 7rds each 200m run 5 Burpee Box Jump

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Metcon (Weight) Power Snatch Above Knee + Power Snatch 1+1) 3-67 3-72 3-77 2-82 2-82 B: Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

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  • Monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Back Squat (Back Squat x3) Back Squat Set Every 3mins 3-70 3-80 3-85 3-85+ 3-85+ B: Metcon (Time) Teams of Two 7rds each 200m run 5 Burpee Box Jump

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  • Saturday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 30 hang power cleans 95/65 30 pull ups 800m run 20 hang squat cleans 135/95 20 CTB 800m run 10 hang squat clean thrusters 165/110 10 ctb/ttb (20 reps) 800m run

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Metcon (2 Rounds for reps) Every 1:30 x 10 sets(5 each) Odd: X MU (sub strict pull-up) Even X HSPUMore reps aren’t better; better reps are better! B: Metcon (Time) 7 rounds: 5 lateral burpee 10 s2oh 30 DU95/65 Lateral burpees

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard A: Front Squat (5×4) Set Every 3mins Front Squat 4-72 4-77 4-82 4-82 4-82 B: Power Snatch Above Knee + Power Snatch 1+1) Power Snatch Above Knee + Power Snatch 1+1) 3-65 3-70 3-75 2-79 2-79Set Every 3mins

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  • Wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Teams of two 3x200m run relay You go partner goes each movement 7rds each 8 pull ups 14 wall ball 6 loupees 3x200m relay

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805 N. Royal St., Alexandria, VA 22314