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Workouts'S ARCHIVE

  • WOD: 4 rounds 400 m run 30 KB Swings (53m,35w) 250m row 15 Burpee box jumps

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  • Wod A. 12 minutes to find a max 3 Hang clean shrugs plus 1 Hang clean.  Wod B. 6 min AMRAP 2 unbroken hang power cleans at 85% of Wod A.

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  • Tuesday 05012012

    By jerry

    Wod-A. 1,2,3,4,5,6,7,8,9,10 Unbroken Ring Dips and C-2-B Pullups. (12min cap) Wod-B. 10,9,8,7,6,5,4,3,2,1 DB SHoulder press with 15 situps AFTER each

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  • Monday 04302012

    By jerry

    WOD: 7 rounds: 5 Unbroken Thrusters (Heavy) Every time you break perform 7 burpees In a perfect World that means only 49 Burpees, will you play it safe or go heavy and push the edge?

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  • Partner Wod “Small“ Three rounds of: Row 1000 meters (250m relays) 50 Burpees (partition as needed) 50 Box jumps, 24” box (partition as needed) Run 800 meters (200m relays)

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  • Friday 04272012

    By jerry

    Wod: Deadlift x 1    

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  • WOD: Nate- 20 min AMRAP 2 Muscle Ups 4 Handstand Push ups 8 KB Swings (70/53) -or- Cindy- 20 min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats

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  • Annie Double Unders Sit Ups 50 40 30 20 10  http://www.crossfitoldtown.com/handstands-annie/   After Party: Check the WB for Skills challenge!

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  • Tuesday 04242012

    By jerry

    Wod: Helen- 3 Rounds 400m Run 21 KB Swings (1.5 pood) 12 Pull Ups   http://www.crossfitoldtown.com/thursday-helen/

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  • Monday 04232012

    By jerry

    Wod: Grace 30 Clean & Jerks Men-135 Women-95   http://www.crossfitoldtown.com/110518-wednesday/

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805 N. Royal St., Alexandria, VA 22314