Today is Adam Houston’s last day at CrossFit Oldtown… Thanks for a great 3 years Adam, YOU WILL BE MISSED! 110422 Friday 5 rounds for time 9  Pullups 12 Thrusters (95M, 65W) 15 Burpees

110421 Thursday: 20 Minute AMRAP 15 Box Jump, 15 Pushups, 15 KB Swing, 200m run.

Wednesday 110420: CrossFit Open WOD 11.5 To see the movement standard click here. To see a demo of the WOD click here. Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (100lbsW/145lbM) 10 Toes to bar 15 Wall balls (14lbs to 9′ target Women, 20lb to a 10′ target […]

110419: Tuesday WOD 1- Take 15 minutes to find your 1RM in the Strict Press WOD 2- AMRAP in 12 minutes of: 5 Push Press 25 Air squats HTFU: 100% of max strict press Infidel: 85% Bulldog: 75%

Happy Birthday Harold!!! 110418 “The Harold” 7 Rounds for time of: 7 Deadlifts 155/225 9 C2B Pull ups 200 m Run

110415 Saturday: 3.2 miles for time Every year Virginia Tech hosts a 3.2 mile run on April 16 to remember the victims of the shooting at Virginia Tech (http://www.recsports.vt.edu/special/3.2Run.php).  This year April 16 falls on a Saturday.  A couple of our CFOT Hokies brought this to my attention a while back and I promised I’d […]

110415 Friday Hero WOD: “D.T.” Five rounds of: 105/155 pound Deadlift, 12 reps 105/155 pound Hang power clean, 9 reps 105/155 pound Push jerk, 6 reps Alternate WOD: Run 400m, 30 KB Swing, 30 Box Jump. 3, 4, or 5 rounds!

110414 Thursday Back Squat x 5 (NO Chains) Compare to Feb 22nd Take 5 sets (once you add weight) to find your 5 rep max. If you know the number you are shooting for think about only hitting 3 reps on Set number 4 to save energy for the PR push. Alternate WOD: 400m Run, […]

CrossFit Open WOD 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (90lbW, 120lbsM) 10 Muscle-ups *Open competitors there is no sub for Muscle-ups* Alternate WOD: (No 10 minute time limit) 60 Bar-facing burpees 30 Overhead squats 20 Dips and 20 Pullups

110412 Tuesday: WOD 1) 15 Minutes to find a max in the 2 position clean: 1 from the hang, 1 from the floor. WOD2.) Death by power clean (95W, 135m) load should be around 60% of WOD1.) Alternate WOD: 50,40,30,20,10 KB High Pull, Slamball, Jumping Lunge