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Workouts'S ARCHIVE

  • 101007 Thursday “Cathy” 10 Ring dip, 15 cal row, 20 Sledge Strikes, 25 Jumping Slamball, 30 Situp. Bulldog: 3r, Infidel 4r, HTFU 5r + use GHD Cathy Puskar raised $2750 for FGB5 and won the opportunity to help program todays WOD. Thanks Cathy!!!

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  • 101006 Wednesday

    By jerry

    101006 Wednesday 21, 15, 9 Pullups – 42, 30, 18 KB Swing – 63, 45, 27 double-under

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  • 101005 Tuesday Thruster x 3,3,3,1,1… (work up to a heavy triple, then move to a couple of max singles) Compare to “Cathy P. After Party” 300 meter row, 30 wallball, rest 1-2 min, repeat. Record fastest round in comments. Also record the difference in time from fastest round to slowest and asses a 1 burpee […]

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  • 101004 Monday 33 5 rounds: Max rep Deadlift in 33 sec, rest 33 sec, Max rep Hand release pushup in 33 sec, rest 33 sec, Max rep Box jump in 33 sec, rest 33 sec. Record total in each category to comments. Infantry: 125W-200M Bulldog: 145W-225M Infidel: 165W-250M HTFU: 185W – 275M “After Party” Weighted […]

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  • 101002 Saturday: Partner WOD: You Go, Partner Goes 200m Relay x 2 (you go, then partner goes – twice EACH) XX Wallball (Only one person working at a time) 200m Relay x 2 (you go, then partner goes – twice EACH) XX Pullup (Only one person working at a time) 200m Relay x 2 (you go, […]

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  • Compare to your last First Friday or look back to see what others have done: Sept Aug July June May Remember, we have a social at CFOT @ 7:07 PM Bring some finger food, we’ll supply plenty of beverages! New Hero WODS in September: Severin U.S. Army Sergeant First Class Severin W. Summers III, 43, […]

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  • 100930 Thursday “Move your body” 10 Burpee box jumps 20 GHD Situp 30 Walking lunges 400m run (We will change to Rower if Hurricane Nicole hits us with Heavy rain and wind) Bulldog: 3r Infidel: 4r HTFU: 5 rounds

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  • 100929 Wednesday: Hero Workout “Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8  Kettlebell swings (53W, 70M) Level one (Beginner): 6 rounds Level two (Intermediate): 10 rounds Level three (advanced): 14 rounds Level four (advanced): 18 rounds Post rounds completed to comments. Chief Petty Officer Nate […]

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  • 100928 Tuesday “Power up” Mobility WOD. Wall Hip Flexor Stretch – 5 minutes WOD: 1-rep max Clean and Jerk After Party – Tabata Row. 8 x 20/10. Record lowest meters. Women, can you keep each interval over 90 meters? Men, can you keep each interval over 100 meters? “Alternate WOD”  20 Kettlebell Highpull, 20 DB […]

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  • “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups Goal numbers for Cindy: Level one: 7 rounds, Level two: 14 r, Level three: […]

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