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Workouts'S ARCHIVE

  • Wod: 5 Rounds 400m Run 10 Power Cleans (135/85) 15 Box Jumps 20 Hand Release Push Ups

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  • Shankle

    By jerry

    Wod 1: EMOM x 5 Sets 2 Snatch Grip Deadlifts 2 Hang Snatch Grip Shrug 2 Hang Squat Snatch  Wod 2: 4 Sets 3 Min rest between sets. 11 Unbroken Heavy OHS 11 Unbroken Pullups 33 Double Unders (Sub 15 jumping slamball) *Modify Unbroken Pullups to your level: 1. C-2-B, 2. covp, 3. regular pullups

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  • Wod: Teams of 2 One Partner completes 3min interval while other partner rests for the 3mins, then you switch.  3min-200m run then AMRAP Burpees  in remaining time 3min-200m Run then AMRAP OH Lunges in remaining time 3min-200m Run then AMRAP KB Swings (53/35)  in remaining time 3min-200m run then AMRAP GHD Sit ups  in remaining time   […]

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  • Wod: 5,4,3,2,1  Deadlift (315m/225w) 20 Wall Balls  *If Rx’d weight is too heavy use 75-79% 1rm   “The legs and hips are the motor, the back is the transmission of the deadlift” – Mark Rippetoe

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  • Tuesday 01102012

    By jerry

    Wod: 30 Muscle ups for time (Jump to rings and full turnout at the bottom) or 50 Strict Pull Ups 75 Dips (Partition as needed)   This is an upper body strength endurance workout, attempt to pace yourself to avoid total muscular shutdown.

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  • Monday 01092012

    By jerry

    Wod: 5 Sets 3 Power Cleans 6 Front Squats (Unbroken) 12 Burpee 240m Row 3min Rest in between rounds Choose your own weight for the barbell

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  • Wod: 5 Rounds 400m Run 10 Hang Cleans (155/105) 15 Pull ups

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  • Wod: FIRST FRIDAY!!!!! Choose your own Hero/Girl/ or Benchmark Wod   Click here for a list

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  • Wod: Teams of Two 3 Rounds 40 OH Lunges (45/25) 40 Burpees 40 KB Swings (53/35) 400m Run Reps are completed as a team so partition as needed, both members run together and cannot start the next movement until both partners are inside.

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  • Wod 1: 4 Sets 90sec to complete 3 dead lifts then AMRAP of HSPU in remaining time rest 90 sec  Suggested load for the DL is 75% of your 1 Rep max   Wod 2: 12 min amrap 5 Power clean (155m/105w) 10 Toe-2-Bar 15 Wall Ball

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