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Workouts'S ARCHIVE

  • WOD: 20 MIN AMRAP 1 Pull up, 2 Wall Ball 2PU , 4 WB 3 PU, 6WB 4 PU, 8WB 5 PU , 10 WB 6 PU, 12WB 7 PU, 14WB 8 PU, 16WB 9 PU, 18WB 10 PU, 20WB…..

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  • 7 min amrap: 60 meter shuttle run (10 meters there and back x3) 5 burpee box jumps 30″ 10 KBS 2 pood

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  • Tuesday 06192012

    By jerry

    For time: Run 400m 20 HSPU 5 Muscle Ups (sub 20 dips) 10 power clean 135#/225# (scale to 90% of 1 RM) 5 Muscle Ups (sub 20 pullups) 20 HSPU Run 400m

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  • Monday 06182012

    By jerry

    WOD A. Build to a 15 rep max OHS (2 attempts maximum, after warmup) ELITE is considered bdwt, can you get 90%? 80%? 70%? WOD B. EMOM x 10minutes 10 Toes-2-Bar, Max DU in remaining time.

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  • 10 Hest-2-Bar Pullups 1 Hang Squat Clean 200m run 9 Chest-2-Bar Pullups 2 Hang Squat Cleans 200m Run……………….. 1 Chest-2-Bar Pullup 10 Hang Squat Clean 200m run   Ladder down of C2B Pullups 10-1 & Ladder Up Hang Squat Cleans 1-10 Each Round ends with a 200m Run

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  • Friday 06152012

    By jerry

    Death by shoulder to overhead. 1 min= 1 Rep 2 min= 2 Rep 3 min= 3 Rep………… Continues Until you cannot complete the allotted rep within the given minute. Bionic: 125w, 185m Beast: 110w, 165m Boss: 95w, 135m

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  • 4 Rounds 400m Run 20 KB Swing 15 Ring Push Up

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  • Fast & Furious!

    By jerry

    21-15-9 Calories Row Burpees Thruster at (55w, 75m)

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  • Tueday 06122012

    By jerry

    4 Rounds: 10 HSPU 10 Chest-2-Bar Pullup 5 Dead Lift 205#/315# Run 200m

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  • Monday 06112012

    By jerry

    WOD1. Push Press x 1 WOD2. 12min amrap: 30 Air squat 20 Situps 15 Pushups

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