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    0555-0650
    0650-0745
    0915-1010
    1230-1325
    1700-1755
    1755-1850
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Workouts'S ARCHIVE

  • December 15, 2008 CFOT Clean Records 110211 Friday: Hangin’ wod1.) 12 minutes to find a 1 rep max in the hang sq clean AND push jerk -rest 4minutes- wod2.) Every minute on the minute for 12 minutes: 3 Heavy Hang Squat cleans, as many Double Unders as possible in the time remaining. AltWOD1.) 12min amrap: […]

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  • 110210 Thursday

    By jerry

    110210 Thursday compare to: 101028 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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  • Fast Forward to 1:45 to see Shanyn Snatchin’…Inspiration!! 110209 Wednesday “High Stakes Snatchin’” 30 Snatches (95w, 135m) for time. However  every minute on the minute you must perform XX Pullups, YES including that very first minute. HTFU: Chest-to-bar Pullups 4 women, 7 men. (Be strict about this, either your Chest hit the bar or you […]

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  • The first 3 minutes of this video is the Dude getting mentally ready, you’ll have to Fast forward to 3minutes to see the action. The end result is worth the watch. 110208 Tuesday wod1.) Quickly work up  quickly to a heavy double in the back squat. One set every 2:30 x 6sets = 15 minutes. […]

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  • 110207 Monday

    By jerry

    110207 Monday wod1.)12 min to find press x 1 alt-wod1.) ONE advanced HSPU (advanced for you) every 30 sec for 12 min. wod2.) 16min amrap 8 ring pushup, 8 push press (75w,115m) 8 box jump (24″)

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  • 110205 Saturday: Partner WOD 3 ROUNDS 1200m run, 60 burpees, 60 pullups, 60 KB Swings. 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).

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  • Come celebrate with your AWESOME CFOT team: FF Happy Hour at 7:17pm, CFOT style! Pick your own Hero, Girl, or Benchmark. Compare to your last First Friday or look back to see what others have done: JAN DEC NOV OCT Sept Aug July June May New Hero WODs since our last First Friday: John Rankel U.S. Marine Corps […]

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  • 110203 Thursday (Rxed): 200m Run, 20 burpee, 400m run, 40 kb swings, 600m run, 60 double unders, 800m run, 80 situps. (HTFU): ladder down also  600m run, 60 double unders, 400m run 40 kb swing, 200m run, 20 burpees Compare to October 14th

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  • Hey guys, I realize it has been a tough 3 days of programming from a skill stand point, thanks for coming in and giving your all! As a reminder Thursdays and Saturdays is mostly longer, lower skill met-cons. The other days we will mostly work on couplets and triplets concentrating on moving large loads over […]

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  • This is Joe’s last week at CFOT, he is heading to Miami!!  Joe was the first person to welcome me to Alexandria 4 years ago (he was my neighbor!) His son Jack (age 6) is our resident BEAST at CrossFit Kids (7 pullups!). Going to miss you guys brother… 110201 Tuesday: “Quadzilla” wod1.) As many […]

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805 N. Royal St., Alexandria, VA 22314