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Workouts'S ARCHIVE

  • Wod: 5 rounds 10 Power Clean (95w, 135m) 15 Ring Pushup 20 Wall Ball

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  • Friday 02102012

    By jerry

    Wod: 5 sets 3 Snatch (Pick Your Own Weight) 6 OHS 12 Pull Ups 240m Row Rest 3 minutes between efforts We have 40 Athletes signed up for the Open!! Join your teammates and have some fun!  

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  • Thursday 1530

    By jerry

    Wod: 6min AMRAP 15 burpees/30 KB Swings(53m,35w)  Rest 3min 6min AMRAP 15 GHD Situp/30 Double Unders  Rest 3min  6min AMRAP 15 DB Push Press(35m,25w)/ 30 Air Squat

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  • Squats & Ladders

    By jerry

    Wod 1: Back Squat x 5 Wod 2: 1-10 Unbroken Ring Dip Ladder. *If you have 10 or less unbroken Ring Dips- 5 sets Max Ring Dips rest 60 sec between efforts

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  • WOD: 4 sets 3 min Running Clock 200m Run 20 Unbroken Box Jumps AMRAP Chest-2-Bar Pullups in Remaining Time -rest 3 minutes- We currently have 34 people participating in the Crossfit Open! Have you signed up? Click here for more info.

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  • Monday AMRAP

    By jerry

    Wod: 20 Min  AMRAP 5 Clean and Jerk 105w/155m (scale to a weight you think you can TnG the first set) 10 Toes-2-Bar 15 Wall Ball   Congratulations to all the competitors this past weekend! CFOT Represent! Kurt-1st Mid-Atlantic Erg Sprints 500m Row CFOT taking home 1st and 4th at the Crossfit Bowl!

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  • Wod: For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees   Are you registered for the open? http://games.crossfit.com/

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  • FIRST FRIDAY

    By jerry

    Wod: Pick Your Own Hero/Girl/or Benchmark List of Wods <——-  Can’t Decide? Kelly: 5 Rounds 400m Run 30 Box Jump, 24 inch box  30 Wall Ball Shots        

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  • Wod: Teams of 2  5min Running Clock One person working at a time: Run 400m relay (200m each) AMRAP Wallball  in remaining time Run 400m relay (200m each) AMRAP Push Up in remaining time run 400m relay (200m each) AMRAP KB Swing  in remaining time run 400m relay (200m each) AMRAP Jumping Lunge in remaining time

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  • Wod 1: 12 Mins to Work Up to a Heavy Snatch Wod 2: 7 Min AMRAP 10 Thrusters (55w,75m) 5 Burpees

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