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    1755-1850
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Workouts'S ARCHIVE

  • Saturday 12202014

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Squat Clean Thruster (Build to Heavy Single in 20mins) WOD B: Metcon (Time) Teams of Two Running Clock Every 4mins Both partners must complete 8 Lateral Burpees As a team complete: 30 Thrusters (135/95) 40 Thrusters (115/75) 50 Thrusters (95/65)*You cannot complete more than 10 […]

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  • Friday 12192014

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (Time) 7 Rds 3 Muscle Ups 6 HSPU 9 Front Rack LungesR+ Muscle Ups Full ROM HSPU 135/95 Rx 2:1 CTB Pull Ups Mod ROM HSPU 115/75 Scaled 2:1 COB 2:1 HRPU 95/65

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  • Thursday 12182014

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Metcon (9 Rounds for weight) EMOM x9 Snatch x1Start at 60% Each round you must add 5% If You miss Drop 5% WOD B: Juggernaut Wave 5 Wk 2 (6 Rounds for weight) 65%x2, 72.5%x2, 4 Sets 77.5%x5

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  • Wednesday 12172014

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (AMRAP – Rounds and Reps) Teams of Three 10 Rds Each 8 KB Swing 8 Plate Burpee 8 Wall Ball35min Cap R+ 70/53 RX 53/35 In Remaining time Max TTB as a team R+ TTB Rx K2E Scaled V Sit Ups (1:1) ABmat Situps (2:1) […]

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  • Tuesday 12162014

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Front Squat (3-2-1-3-2-1) WOD B: Metcon (Distance) 90s Max Meters Row Rest 2:30 Repeat x3

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  • Monday 12152014

    By Adam Murphy

    CrossFit Old Town – CrossFit MAX DL!!!!!! View Public Whiteboard WOD A: Deadlift (Max DL) WOD B: Metcon (Time) 4rds 40 Double Unders 5 Power Cleans 7 Box Jump15min Cap RX+ 225/155 30/24 RX 205/130 24/20 Scaled 80% 1rm Mod Box

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  • Saturday 12132014

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Snatch (Build to Heavy Single in 20mins) WOD B: Metcon (Time) 21-15-9 OHS Pull UpsT1/RX+ 135/95 CTB T2/RX 115/75 COB T3 95/65 Ring Row

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  • Wednesday 12102014

    By Adam Murphy

      Workout of the Day WOD: Every 4mins Run 400m 7rds 15 Wall Ball 10 Pull Ups 5 Box Jump T1- CTB 30/24 T2- COB 24/20 Post your scores to the Whiteboard.

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  • Tuesday 12092014

    By Adam Murphy

      Workout of the Day WOD A: Every 2:30 min Front Squat 5-65% 3-75% 2-85% 1-90% 1-94% 1-94%+ 1-94%+ then WOD B: 21-15-9 Thruters TTB ***7 Lateral Burpees between sets*** ***21-Thrusters-21TTB-7 Lateral Burpees-15-15-7-9-9-7*** T1- 95/65 TTB T2- 75/55 K2E Post your scores to the Whiteboard.

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  • Monday 12082014

    By Adam Murphy

      Workout of the Day WOD A: Every 90s x8 Pause High Hang Snatch (Squat) +OHS Build Heavy then WOD B: Every 3mins x 15/12 Cal Row 10 KB Swing 35 Double Under T1- 70/53 DU T2- 53/35 DU + ATT or 65 Singles Post your scores to the Whiteboard.

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805 N. Royal St., Alexandria, VA 22314