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Workouts'S ARCHIVE

  • Monday 03122012

    By jerry

    WOD: Partner Interval work 5 Touch And Go Squat Clean (Tough weight)  7 Lateral Burpee 9 Chest-2-Bar Pullups Partner 2 cannot start until partner 1 completes the 9th pullup and runs back to TAG partner 2 4 sets EACH

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  • WOD: 3 Rounds 400m Run 30 OH lunge (45/35) 15 Pullup

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  • Open Wod 12.3

    By jerry

    WORKOUT 12 . 3 MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar   WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in […]

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  • Wod: 15 Burpee 200m Run 15 Burpee 400m Run 15 Burpee 600m Run 15 Burpee 800m run

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  • WOD: 4 Rounds: :40 Second AMRAP Unbroken Clean & Jerk (95m, 65w) :20 Seconds Transition :40 Second AMRAP Wallball :20 Seconds Transition :40 Second AMRAP KB Swing (35w, 53m) :20 Seconds Transition :40 Second AMRAP Situp :20 Seconds Transition :40 Seconds REST :20 Seconds Transition.

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  • Tuesday 03062012

    By jerry

    Wod:  20 min AMRAP 5 HSPU 10 Pullup 15 Box Jump (30” men, 24” women)

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  • Monday 03042012

    By jerry

    WOD: 5 Sets: 5 Unbroken Hang Squat Cleans 10 Burpees 30 Double-Unders Rest 3 min

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  • Wod: 30min AMRAP 3 rounds Cindy: 5 Pull Ups 10 Push Ups 15 Air Squats  200m Run

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  • Open WOD 12.2

    By jerry

    WORKOUT 12 . 2   MEN - includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 135 pound Snatch, 30 reps 165 pound Snatch, 30 reps 210 pound Snatch, as many reps as possible   WOMEN - includes Masters Women […]

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  • Wod: Teams of Two 5min Running Clock 400m Run AMRAP Pullups in Remaining Time (One Person Working at a Time) 5min Running Clock 400m Run AMRAP Push Ups in Remaining Time 5min Running Clock 400m Run AMRAP GHDs in Remaining Time 5min Running Clock 400m Run AMRAP Sledge Strikes in Remaining Time  

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805 N. Royal St., Alexandria, VA 22314