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Workouts'S ARCHIVE

  • Friday 06082012

    By jerry

    30 minutes: 1 Mile for Time Establish a 1 RM Deadlift Record a max unbroken set of DU

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  • Teams of 2: 20 Min AMRAP Thrusters (95m, 65w) Pull Ups   **Partner 1 working while Partner 2 holds a Plate(25m, 15w) extended out in front (think steering wheel) As soon as Partner 1 drops the plate they switch. Once both Partners have dropped the Plate both partners go for a 200m Run and alternate […]

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  • 10 Thruster 20 T2B 10 Snatch 20 Box Jump 10 Squat Clean 20 Burpees 10 Clean &  Jerk 20 Wall Ball 10 Power Clean 20 KB Swing 135m/95w

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  • Tuesday 06052012

    By jerry

    WOD: 10,9,8,7,6,5,4,3,2,1 Strict Pull Ups 1,2,3,4,5,6,7,8,9,10 HSPU 200m Run between each round.    Example: 10 PU-1 HSPU 200m Run, 9 PU-2HSPU 200m Run………..

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  • Monday 06042012

    By jerry

    WOD: Back Squat x3

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  • “Hope” Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. […]

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  • First Friday:   Pick your own Hero/Girl/Benchmark Wod   Click Here for list of Hero Wods

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  •  5 min Running Clock: 400m Run then AMRAP in remainder of: Round 1: DU Round 2: Med Ball Cleans Round 3: Situps Round 4: KB swings (53m,35w) Round 5: Burpees

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  • 20 min AMRAP: 10 Pull Ups 10 Push Press (75w, 115m) 10 Box Jump 24″

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  • Tuesday 05292012

    By jerry

    WOD A. 3 Touch and Go Snatch every 2 min x 6 sets Build to a max. WOD B. 7 Touch and Go Deadlift every 3 min x 5 sets Build to a max with perfect postural alignment. Stabilize your midline, use your hammies and glutes!

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805 N. Royal St., Alexandria, VA 22314