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Workouts'S ARCHIVE

  • 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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  • Name: Mike Hart Nickname: “Joe’s Brother” Hometown: Alexandria, VA When Did you Begin Training at CFOT? March 2008 What goals have you slayed so far? Nothing slayed but I bruised a few. What are your Training Goals for 2011? Goals for 2011: 30 double unders, 400# deadlift, 40 pullups What is your prior fitness background? […]

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  • 101208 Wednesday wod1.) (20 minute time limit) Jerk x 1 wod2.) BWI Hopper wod #4: [7 min amrap]  5 push jerks (95W,135M), 12 KB Swings (35w,53m), 7 burpees. “Alternate WOD” 50 DB Clean&Jerk, 50 Situp, 500m Row, 40 DB Cl&J, 40 Situp, 400m Row, 30 DB Cl&J, 30 Situp, 300m Row, 20 DB Cl&J, 20 […]

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  • 101207 Tuesday wod1.) (20min time limit) Front Squat x 1 (warmup/ramp-up quickly then settle in for a big attempt) Compare to 101019 wod2.) 12 min AMRAP: 10 pullups, 10 pistols (sub 30 air squats for pistols), 10 box jump “Alternate WOD”: wod1.) 4 min amrap Pullups wod2.) Row 200m, 20 burpees, 20 jumping slamball. Bulldog: […]

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  • Name: Elise Kessler and Mike Snyder Nickname: “Snoop-A-Loop” and “Snydee” Hometown: New York, NY and Germantown, MD When Did you Begin Training at CFOT? April 2007 and May 2008 What goals have you slayed so far? Elise – Everything! I couldnt do anything 3.5 years ago. So Pullups to Ring Dips to Muscle Ups and […]

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