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Workouts'S ARCHIVE

  • 101101 Monday: 3 Position Clean WOD 1) 20min Skill/Strength session: High hang clean, above the knee clean, from the floor clean plus one Push Jerk, High hang clean, above the knee clean, floor clean plus one Split Jerk. This is one set, add load each set if comfortable, you should be able to get at […]

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  • 101030 Saturday “All Trick no Treat” Roll two Dice after each 400m Run (5 rounds) and perform the two exercises the dice reveal. (Hopper athletes should only perform 3 rounds, it is time to taper volume but keep intensity) 1 = 15 Toes-to-bar 2 = 15 Thruster (65w,95m or sub DB’s) 3 = 20 KB […]

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  • 101029 Friday Wod#3 2009 Mid-Atlantic Regionals: Wednesday was so much fun, lets do another one! 400m Run before EACH round  21, 15, 9 Overhead Sq (65W, 95M) and Box jump (20″W, 24″M) If you want to compare your time and keep competition standards all BOX Jumps must have full foot on the top of the […]

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  • 101028 Thursday WOD 1,000M Row, 1 pullup, 1 burpee, 2,2, 3,3…8 pullup, 8 burpee…7,7, 6,6…1 pullup, 1 burpee, 1000m RUN

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  • 101027 Wednesday: 2009 Mid-Atlantic Regional WOD #2 Only 10 days until the BWI Hopper, CFOT has several athletes competing and many others going to help/support. Good luck in the final push team CFOT! 3 rounds: 10 Deadlift (185W, 275M), 50 Double unders (2009 Mid-Atlantic Regional WOD #2) http://games2009.crossfit.com/MidAtlanticWomensFinal.pdf http://games2009.crossfit.com/MidAtlanticMensFinal.pdf

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  • 101026 Tuesday: “Incendio” 5rounds: 7 front sq, 200m run,  14 pullups Infantry: 55W-95M, Bulldog: 70W-115M, Infidel: 85W-135M Rxed: 100W,155M HTFU: 115W,175M

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  • 101025 Monday  Press x 1 (12 min time limit), Push Press x 1 (12 min time limit), Push Jerk x 1 (12 min time limit) Can you get 5% more then 100720?

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  • 101023 Saturday Sweatshop 30 minute AMRAP 3 rounds “Cindy”, run 200m “Cindy” is 5 pullups, 10 pushups, 15 Air Sq

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  • 101022 Friday WOD1. Snatch Complex (15 minutes), find a max 1 set load without compromising movement, bar never drops: [power snatch, overhead squat, snatch balance, hang sq snatch] (record top load). WOD2. (15 min cutoff) FIVE rounds of 6 Snatch and 10 Box Jump(24″) (HTFU: 85W-135M, Infidel: 75w-115m, Bulldog: 65w-95m, Infantry: 55w-75m) “Alternate WOD” Cash-in […]

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  • 101021 Thursday: “Hot to Trot” Run 600m before each round, 21,15,9 Push Press, 42,30,18 GHD Situp, 63, 45, 27 Air Sq Bulldog: 45W – 70M, Infidel: 55W – 85M, Rxed: 65W-100M, HTFU: 75W-115M

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