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Workouts'S ARCHIVE

  • Friday 10262012

    By jerry

    http://well.blogs.nytimes.com/2012/10/25/why-women-cant-do-pull-ups/ “Onion Skin” 5 rounds for max reps: Pull Ups Shoulder Press (30 minute time limit) Once you come off the pullup bar your set is done, record your reps. In the press once the bar goes below your shoulders your set is done, record your reps. If you are gaming this you can spread out […]

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  • Sport: Every 2min X10 Perform 2 Heavy Squat Cleans Record Avg Load Fitness: Every 2min x10 10 KB Swing 10 Burpee In Remaining Time Perform Max Jumping Lunges Score is total Jumping Lunges 

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  • Running Clock WOD A. 3 Rounds 15 Box Jumps (20/24″ Games standard) 10 HSPU (for time) 10 Minute Mark Start WOD B 3 Rounds 20 WallBall 10 Dips (for time) 20 Min Mark Complete WOD C 3 Rounds 50 Double Unders 10 Toes-2-Bar (for time) **The faster you go the more rest you get between […]

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  • Tuesday 10232012

    By jerry

    4 Rounds: 200m Run 7 Front Squats(115w/165m) 9 Chest-to-Bar Pullup 11 Burpee

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  • Monday 10212012

    By jerry

    Sport: Wod1- 6min  As many 1-4 Unbroken Hang Squat Snatch Ladders (95w/135m) Wod2- 10 mins Build to a Tough 5 rep TNG Deadlift  Fitness: 600m Run 30 KB swing 20 Pushup 10 Box Jump  600m Run 10 KB swing 30 Pushup 20 Box Jump 600m Run 20 KB swing 10 Pushup 30 Box Jump

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  • WOD: 5 Cleans(85% max) 10 Pullups 20 Pushup 30 Squat rest 2min 4 sets

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  • Friday 10192012

    By jerry

    Wod: 500m Row 75 Double Under 30 HSPU 75 Double Unders 500m Row 

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  • Sport: WOD 1: 20 minutes-Build to a max A. 1 Hang Squat Snatch + 1 Mid Knee Pause squat snatch + 1 Full squat snatch take 10 seconds between each WOD 2: 15 UnBroken Dimmel Deadlifts 3 sets 2min rest use hammies and speed! Fitness: Partner wod 30min AMRAP 400m OH Plate Carry (walk) 30 […]

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  • Sport 4 rounds 400m run Muscle Ups (7-Women, 11-Men (30min cut-off) Fitness: 400m run Pullups (14,22) Dip (14, 22)  (30min cut-off)    

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  • Tuesday 10162012

    By jerry

    Wod 1: 12min 1Rm Front Squat Wod 2: 50 Wallball 15 Toes-2-Bar 35 Wallball 15 Toes-2-Bar 20 Wallball 15 Toes-2-Bar

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