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    0555-0650
    0650-0745
    0915-1010
    1230-1325
    1700-1755
    1755-1850
    1850-1945 (not on Friday)

    SATURDAY: 0800 | 0900

    SUNDAY: CLOSED

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Workouts'S ARCHIVE

  • Monday 12032012

    By jerry

    Sport: Wod1: 6 minutes As many 1-4 Unbroken Hang Squat Snatch Ladders (95w/135m) Compare to October 22; http://www.crossfitoldtown.com/monday-10212012/ Wod2 7 min AMRAP How high can you ladder up 3,3 then 6,6, 9,9, 12,12…. power snatch C2B pull-ups Fitness: 3 Rounds  30 Situps 30 KB Swing 30 DB Push Press

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  • 30min partner AMRAP: Partner 1 does the work while partner 2 runs 400m with 25#w, 45#m. Work: 9 Power Clean 12 Burpee 15 Slam Ball

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  • Friday 11302012

    By jerry

    Wod A:  As many 1-3 ladders 10mins Strict Pullups HSPU Add weight on pullups and increased ROM on HSPU if capable. Wod B: 5rds 10 Hand Release Pushups 15 Box Jump 20 Wall Ball

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  • Sport: Wod A: 1 Hang Squat Snatch EMOM x 10 Wod B: 2 Pause Snatch DL EMOM x 4 use 100%-115% of your 1rm snatch, NO HEAVIER! Wod C: 5 Touch and Go Power Snatch EMOM x 5 Fitness: 4 Rounds 5min Running Clock 400m Run In remainder of time complete max reps of- Round […]

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  • 20 Pullups 10 Burpee box jump 300m row -rest 3min- 19 Pullups 9 Burpee box jump 290m row -rest 3min- 18 Pullups 8 Burpee box jump 280m row -rest 3min- 17 Pullups 7 Burpee box jump 270m row

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  • Cooking Demo/Class Where: CFOT When: 11-29-2012 Time: 7:30pm Why: Tips on Paleo cooking & Tasting of yummy food… who doesn’t love yummy paleo food!! Delicious Paleo Meals !! www.dc.mypowersupply.com   Any questions? Email drloladc@yahoo.com

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  • Tuesday 11272012

    By jerry

    Every 2:30 min 6 sets Back Squat x2 with chains Beat your average load from last week. Goal is 6 heavy sets straight across with no misses. Record average load

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  • Monday 11262012

    By jerry

    WOD A. EMOM x 10 min Odd – 6 dips Even – 3 cleans WOD B. 5 min AMRAP 20 squat clean and jerk (can sqcl thruster) 105w/155m 30 lateral burpees 100 Double under -record total reps-

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  • Team Wod: 30 Min Time Cap Class is split into two teams, points are scored for completing the following: 20 Double unders- 1 point 10 Push ups-1 point 15 ABMAT-1 point 10 Box jumps-1 point 10 Wall balls -1 point 5 Muscle up-3 points 5 HSPU-3 points 1 Rope climbs- 3 points  400m run-4 points

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  • Friday 11232012

    By jerry

    Teams of Two 1 Mile loop AMRAP Cindy (5Pull ups, 10 Push ups, 15 Air Squats) 800m Run AMRAP Cindy partner 1 Mile loop-Partner 2 AMRAP Cindy then alternate, Once Partner 2 finishes loop Partner 1 goes for 800m run while partner 2 continues to do cindy and so on until both partners have finished the loop […]

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805 N. Royal St., Alexandria, VA 22314