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Workouts'S ARCHIVE

  • 110110 Monday wod1.) 18min: OHSx1 COMPARE TO DEC 13th wod2.) 12 min ladder up (amrap): OHS and Pullups 1,1 then 2,2 then 3,3… how high can you get? HTFU: 65w-95m, Infidel: 50w,75m, bulldog: 35w, 55m (load should not be more then 50% of 1rm) ***If you can’t safely Overhead Squat sub Front Sq***

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  • 110108 Saturday Sweatshop2 30 minute AMRAP 3 rounds “Cindy”, run 200m “Cindy” is 5 pullups, 10 pushups, 15 Air Sq Compare to October 23rd

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  • Compare to your last First Friday or look back to see what others have done: DEC NOV OCT Sept Aug July June May New Hero WODs since our last First Friday: Whitten Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out […]

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  • 110106 Thursday “Steck-con” Compare to Delta (HTFU) Cash In: 1000 meter row 5 rounds in the middle 30 wall ball 20 box jump(24″) 10 burpee Cash Out: 990m Run (3rd street) Steck-CON Charlie (Infidel) Cash In: 750 meter row 5 rounds in the middle 21 wall ball 14  box jump 7 burpee Cash Out: 800m […]

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  • 110105 Wednesday wod1.) 12 min snatch complex: high hang snatch, above knee hang snatch, floor snatch x1 wod2.) 9 snatch (95w, 135m), 18pullups, 7 snatch, 14 pullups, 5snatch, 10 pullup “Alternate WOD” 1.) 4 minute amrap pullups -rest 2 min- 2.) 250m row,  20 kb High pull, 15 DB PP. 3, 4, or 5 rounds

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  • 110104 Tuesday wod1.) 20 minute time limit: Back Squat x 2 compare to 101220 wod2.)  Run: 4 x 400m holding fastest possible pace without slowing more then 5 sec per fastest 400. 60 second recoveries. “Alternate WOD” 20 minute AMRAP 10 Lunge (front foot elevated), 15 Slamball, 20 Situp

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  • Strong Midline (big breath, flex everything, pinch the penny, active shoulder) verse Soft Midline 110103 Monday wod1.) 12min Press x 1 wod2.) 5 rounds of 5 push jerk (95w, 135m), 10  box jump(24″). “After party” weighted dip x 3 “alternate to wod2.)” 5 rounds 10 db push jerk, 10 burpees

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  • Our fitness, being “CrossFit”, comes through molding men and women that are equal parts gymnast, olympic weightlifter, and a multi-modal sprinter or “sprintathlete”. -Greg Glassman 101231 Friday: “Bingo Test” Wod1.) 1 mile run for time. (12 minute cut-off because we need to start the clock for wod2) Wod2.) 2 minutes max reps of each movement. […]

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  • POWER YOGA @CrossFit Oldtown!! Sundays from 10:00-11:00am with Nicole Holt Do You Want To: Improve Your Overhead Mobility? Increase Hip, Shoulder, Wrist, and Ankle Flexibility? Squat to Official Depth Easier? Prevent Injury? Recover From Tough WODs Faster? Move Better? Feel Young and Live Forever? First Class is Sunday January 9th at 10:00am FREE to all […]

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  • 101230 Thursday: “Railroad” 400m RUN, 20 Situps (GHD if able), 20 Sledge Strikes, 20 KB Swing. Bulldog: 3rounds, Infidel 4 rounds, HTFU 5 rounds

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