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Workouts'S ARCHIVE

  • Hopper Athletes, BE SMART! If you are still wrecked from the weekend skip back squats and hit the 2nd wod only. 101220 Monday WOD1.) (20 minutes) Take Exactly 5 sets to establish a 2 rep session max in the Back Squat WOD2.) 30 Muscle-ups for time (competitors use games standard) *Sub 60 pullups and 60 […]

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  • No Regular Class. Hopper Challenge From 0830-1230. Kids Competition at 1300! WOD1.) Classic Couplet (Barbell and Body weight) WOD2.) Conditioning WOD: 5 Movements, Fast Cycle rate, low load WOD3.) Strength Bias We’ll have Coffee and Snacks. If you aren’t participating stop on by to root folks on! Who knows, maybe someone will make a beer […]

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  • 101217 Friday: “Intervals” 5 Intervals with 90 Sec rest between each. Record your fastest time and your 5 interval total. 300m Row, 15 Burpees, 15 Pullups *Reminder* No regular class on Saturday, we will be holding in house Competition 8:30-12:30. The Kids go at 1:00 so stick around!

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  • 5 Round 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. This a 5 round version. The stations are: Wall-ball: 14lb W, 20lb M, 10 ft target. (Reps) Sumo deadlift high-pull: 55W 75M pounds […]

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  • 101215 Wednesday  WOD: “Strict Total” You have exactly 21 minutes to record a 1 rep max in the Strict Shoulder Press AND Strict weighted Pullup. All weighted pullups must start from a dead hang. If you don’t have a strict pullup perform 3-5 negatives after each shoulder press set. I suggest you work back and […]

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  • 101214 Tuesday wod1.) (20min) Clean x 1 Compare to wod2.) “Cannonball” 21,18,15,12,9,6,3 reps of UNBROKEN KB Swings (53W, 70M) “Alternate WOD”: 15 Dumbbell cleans, 15 jumping lunge each leg (30 total), 15 GHD Situps, 15 Jumping Slamball. 3, 4, or 5 rounds

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  • 101213 Monday wod1.) (18min time limit) OHS x 1 wod2.) 12min AMRAP 7 OHS (75w, 115m), 7 Dips, 7 Burpees “Alternate WOD”  9 Lou-pees, 9 Back extension, 9 box jump, 9 goblet squat 3, 4, or 5 rounds

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  • 101211 Saturday: “Team Triple Helen” 1600m run, 84KB swing, 48pullups, 1200m run, 63KB sw, 36 pullups, 800m Run, 42KB sw, 24 pullups. Teams of 2, only one person working at a time.  Each run is done “relay style” in 200m distance (Montgomery st and back, you go then partner goes). No team member can do […]

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  • 101210 Friday: Every Minute for 10 minutes Deadlift x 1. Goal is to increase load each round. With this format we won’t see many PR’s but it will be a fun way to reintroduce some heavy Pulls! My thought is to run this like we did Back Squat x 3 minutes; One person is working […]

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  • 101209 Thursday

    By jerry

    101209 Thursday Run 400, 10 Pullups, 20 GHD situp, 30 Double-unders Bulldog: 3r, Infidel: 4r, HTFU 5r (If you performed Situps in the Alternate WOD on WEDNESDAY sub Box Jumps)

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