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Workouts'S ARCHIVE

  • 100910 Friday: “Filthy FGB5 Prep” 500m Row, 50 Wallball, 50 High Pull, 50 Box Jump, 50 Push Press, 500m Row

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  • 100909 Thursday 5rounds of 5 Deadlift (70% max), XX Dips, 30 double-unders Bulldog: 9 Dips, Infidel: 12 Dips, HTFU: 15 Dips

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  • 100908 WEDNESDAY Tabata This compare to 100518 Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to Pullups, Pushups, Situps, Squat, Rower, with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) […]

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  • 100907 Tuesday Overhead Squat x 3reps (should take 5-6 sets, no more). Compare to “After Party” 3 rounds 400r, 20 KB Swing, 20 DB Thruster (15lb women, 25lb Men ) “Alternate WOD” 5 rounds of After Party

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  • Business as usual today, all classes – ONLY 1 class on Monday at 0900! SAT WOD 3 Rounds For Time 5 Clean and Jerk (85w – 135m) 10 Lou-Burpees 15 Pullup 400m Run Newer members sub Dumbbell Clean and Jerk Infantry: 70w-115m Bulldog: 85w-135m Infidel: 100w-160m HTFU: 115w-185m

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  • Compare to: Aug – July – June – May The Benchmark Girls Angie 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats For Time Complete all reps of each exercise before moving to the next. Barbara 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats 5 rounds for time Chelsea 5 Pull-ups 10 Push-ups 15 Squats Each […]

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  • Compare to 100526 100902 Thursday Partner WOD: With a 5 min running clock run 400m as a team, perform max Hand Stand Pushups (sub is strict press). With a 5 min running clock run 400m as a team, perform max pullups (must share same pullup bar). Run as a team, only one person working at […]

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  • 100901 Wednesday “A”: 10box jump, 10 kb hp, 400run, 20box, 20hp, 600r, 30box, 30hp, 800r, 20box, 20hp, 600r, 10box, 10hp, 400r or “B”: 5 rounds of 5 Power clean (115lb Women, 185lb Men), 30 Double-under

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  • Suggested Mobility Warmup or Cooldown WOD 100831 Tuesday : Find a 5rep session max in the Front Squat. I suggest you only take 5-6 sets to do so. I normally do not program 5reps in the front squat as it is often very difficult to maintain the rack position with heavy load at 5 reps. […]

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  • Mobility WOD Warm-up or Cool-down 100830 Monday “PG” 5 rounds of 1min Calories row, 1min Push Press (65w-95m), 1 min pushup, 1 min rest Record total reps in comments “After Party” Weighted Pullup x 3

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