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Workouts'S ARCHIVE

  • WOD: For time: (22min time cap) 50 Back squats (135 / 95 lbs) 40 Pull-ups 30 Shoulder-to-overhead (135 / 95 lbs) 50 Front squats (85 / 65 lbs) 40 Pull-ups 30 Shoulder-to-overhead (85 / 65 lbs) 50 Overhead squats (65 / 45 lbs) 40 Pull-ups 30 Shoulder-to-overhead (65 / 45 lbs) Scoring The athlete’s score […]

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  • Friday 04202012

    By jerry

    Regional WOD 2 Row 1,000 meters 25 One-legged squats, alternating 15 Hang Cleans 135w, 225m (sub 90% of 1 RM)  

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  • WOD: Row 1,000m 75 Burpee 75 Box Jump Run 1 mile

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  • Wod: 10 Overhead Squat (95w, 135m) 5 Muscle Up 8 OHS 4 MU 6 OHS 3 MU 4 OHS 2 MU 2 OHS 1 MU

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  • Tuesday 04172012

    By jerry

    Wod: 4 Intervals 5 Touch and Go Squat Clean (tough) 5 HSPU 200m Run Rest 4 min

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  • Monday 04162012

    By jerry

    WOD: 10 min AMRAP C2B pullup 5-Men 4-Women Burpee 10-Men 8-Women Imediately after! 10 min Find a 1 RM in the shoulder to overhead  (Bar must be empty at start.)

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  •   800m Run 5 rounds: 10 Pullup 20 OH Lunge 800m Run

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  • Wod: 5 rounds: 7 Touch-N-GO Dead Lift** 30 Double Unders   **Load should be something you can TnG with moderate effort for 7 reps on the first round**

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  • Wod: 400m Run 10 Wall Ball 10 Push Up 10 Box Jump 400m Run 20 Wall Ball 20 Push Up 20 Box Jump 400m Run 30 Wall Ball 30 Push Up 30 Box Jump 400m Run 40 Wall Ball 40 Push Up 40 Box Jump    

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  • WOD: 3 Sets 5 min Running Clock 1000m Row Men, 850m Row Women AMRAP Push Press in remaining time (65w, 95m) Score total Push Press 5 mins Between Sets

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