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Workouts'S ARCHIVE

  • 110409 Saturday: “Death by Pullups” Compare to 100810 Compare to 100505 With a continuosly running clock perform 1 pull-up in the first minute, 2 pull-ups in the second minute, 3 pull-ups in the third… and so on, until you cannot perform the number of prescribed pull-ups for the given minute. Post minutes and pull-ups completed […]

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  • 110408 Hero Wod: “Coe” 10 Rounds: 10 Thruster (65lbW, 95lbM) 10 Ring Pushup

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  • 110407 Thursday

    By jerry

    110407 Thursday 10,9,8,7,6,5,4,3,2.1 reps with a 200 meter run between each  (yes that is TEN 200m runs) Burpees, KB Swing (Heavy), Box Jumps (High)

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  • 110405 Wednesday: WOD1.) (Optional) CrossFit Open 11.3 5 minute AMRAP 110W, 165M Sq Clean 110W, 165M JERK Wod2.) 10 Pullups, 10 Ring Dips, 10 Med Ball Squat Clean into a wallball (sub DB sq clean thrusters at 15lb Women, 20lb men). 5 Rounds if you hit WOD1.) 7 rounds if this is your stand alone wod.

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  • 110405 Tuesday: Deadlift x 3 reps Take 6 sets to establish a 3 rep max If you hit Open wod 11.2 on Fri or Sat and your back isn’t right from too many high rep deadlifts consider the alternate wod or working up to a heavy (80% effort) but not max lift. Alternate WOD: “Michael” […]

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  • 110404 Monday

    By jerry

    Snoop-a-loop has been at CFOT for 4 Years on Monday!! 110404 Monday Wod1). Tabata Row, track calories and record lowest interval over all 8. Rest 2 minutes then… 3min AMRAP Overhead Squat (95w, 135m). Record total reps in OHS. (Sub Front Squats) Final score of wod1.) is lowest interval  rowed (in calories) times (x) total […]

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  • 110402 Saturday

    By jerry

    110402 Saturday 400m run 40 wallball, 40 box jump, 400m run 40 Pullups, 40 Pushups, 400m run 40 situps, 40 Overhead plate lunges, 400m run 40 KB Swings, 40 Air Squats

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  • 110401 April Fools and First Friday!! Heroes, Girls and Benchmarks all day! For previous First Fridays Click Here Social at night: 7:17PM at CFOT! If you want to hit the CrossFit Open wod 11.2 today is your day: 15 MINUTE Amrap 9 deadlifts (100w, 155m) 12 hand release pushups 15 Box jumps (20″W, 24″M) Hero […]

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  • Thursday 110331

    By jerry

    Thursday 110331 Clock NEVER STOPS! With a 4:00 minute running clock sprint 200m and perform max reps in the hang clean (75w, 115m) in the remaining time With a 4:00 minute running clock sprint 200m and perform max reps in the GHD Situp in the remaining time With a 4:00 minute running clock sprint 200m […]

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  • 110330 Wednesday: wod1.) 12 Minutes to find your 3 rep max in the  strict shoulder press then 3, 4, or 5 intervals of 15 calories row, 15 DB thrusters (15w, 20m), 15 Pullups,  15 Burpees. rest 2 minutes between intervals, go AGAIN FASTER. If it takes you more then 5 minutes to complete an interval […]

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805 N. Royal St., Alexandria, VA 22314