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Workouts'S ARCHIVE

  • “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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  • “21 Guns – A Memorial Salute” Teams of Two Partition as needed 4 Rounds 21 Pull-ups 21 Burpee Box Jumps (20″ Rxd) 21 Firemans Carry Back Squat  21 Burpee Box Jumps 21 Pull-Ups

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  • Friday 05252012

    By jerry

    10 Min EMOM 5 Thrusters 115m/80w In remainder of minute max Double Unders    

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  • 800m run cash in  5 Rounds: 20 Box Jump 15 2-for-1 Wall Ball 10 Dip 800m run cash out

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  • Build to a Max in the Barbell Complex: 5 Hang Power Cleans 3 Front Squat 1 Jerk

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  • Tuesday 05222012

    By jerry

    20 min AMRAP: 5 Strict Pull Ups 5 HSPU 15 Situp

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