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Workouts'S ARCHIVE

  • Monday 05212012

    By jerry

    WOD DEADLIFT 205w, 315m  7,6,5,4,3,2,1 10 burpees after each. 

    CONTINUE READING
  • 4 rounds 10 dips 20 Hand Release Pushup 30 Situp 400m run

    CONTINUE READING
  • Friday 05182012

    By jerry

    WOD 9-7-5-3-1 Power Snatch Overhead Squat Thruster 95w, 135m

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  • Partner Wod 5 Rounds 10 Pullup 20 lunge 30 Double Under 1 partner goes through a full round then partner 2 goes through the round  

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  • WOD: 10 Muscle Ups 20 Toes-2-Bar 30 Burpees 400 Run 50 KB Swings 400 Run 30 Burpess 20 Toes-2-Bar 10 Muscle Ups

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  • Tuesday 05152012

    By jerry

    WOD: 5 rounds: 1 min AMRAP Hang Power Cleans @85% of 1RM 1 min rest 1 min AMRAP Wall Climb 1 min rest Score total reps Hang Power Clean and load Score total Wall Climbs.

    CONTINUE READING
  • Monday 05142012

    By jerry

    WOD A. Back Squat x 5 (Take 5 sets including warmup) WOD B. 50,40,30,20,10 Goblet Sq (25# W, 35# M) and Situps

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  •   WOD 21 – 18 – 15 – 12 – 9 – 6 – 3 Toes to bar KB swing (53M, 35W) Burpees

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  • Friday 05112012

    By jerry

    Wod A. 5 sets 10 Touch And Go Deadlifts Amrap strict DB Shoulder press (pick a weight you think you can max at around 8 reps) OR amrap HSPU 3 min rest between sets Wod B. Tabata ROW

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  • Teams of Two 1 Mile loop AMRAP Cindy (5Pull ups, 10 Push ups, 15 Air Squats) 800m Run AMRAP Cindy partner 1 Mile loop-Partner 2 AMRAP Cindy then alternate, Once Partner 2 finishes loop Partner 1 goes for 800m run while partner 2 continues to do cindy and so on until both partners have finished […]

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