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Workouts'S ARCHIVE

  • 110216 Wednesday: “Cindy Lifts” 5 rounds for load and time of: 3 Deadlifts (You can`t change the weight during the wod) (3 rounds of “Cindy”) 5 Pull-ups 10 Push-ups 15 Squats So in the end you will have done 15 total deadlifts and 15 rounds of “Cindy” GO Heavy, Go fast! Deadlift Points: 100 – […]

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  • 110215 Tuesday

    By jerry

    Word on the street is DURK is BACK! 110215 Tuesday wod1.) Front Squat x 2 wod2.) Tabata Front sq (sell out, score total reps) HTFU 95w, 135, Infidel 80w, 115m, Bulldog 65w, 95m (suggested load is 50% of your 2 rep max, no more then 60%)

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  • 110214 Monday

    By jerry

    110214 Monday As many ladders as possible in 15 minutes of: 1 HSPU, 1 Strict Pull Up, 3 HSPU, 3 Strict Pull Up, 5 HSPU, 5 Strict Pull Up  (sub push press at 70% bdwt for HSPU) “After Party” Work some gymnastics strength on the rings (low ring shoot throughs, levers, skin the cats) or […]

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  • 110212 Saturday Partner WOD Teams of 2, only 1 person working at a time 2 Rounds: Deadlifts for 3 minutes (Back Jacked up? Find a partner that will sub burpees) rest 1 minute HTFU: 175W – 255M, Infidel: 155W – 225M, Bulldog: 135W –  195M, Infantry: 115W – 165M Jumping Lunges for 3 minutes rest […]

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  • December 15, 2008 CFOT Clean Records 110211 Friday: Hangin’ wod1.) 12 minutes to find a 1 rep max in the hang sq clean AND push jerk -rest 4minutes- wod2.) Every minute on the minute for 12 minutes: 3 Heavy Hang Squat cleans, as many Double Unders as possible in the time remaining. AltWOD1.) 12min amrap: […]

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  • 110210 Thursday

    By jerry

    110210 Thursday compare to: 101028 1,000M Row, 1 pullup, 1 burpee, 2,2, 3,3…8 pullup, 8 burpee…7,7, 6,6…1 pullup, 1 burpee, 1000m RUN

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  • Fast Forward to 1:45 to see Shanyn Snatchin’…Inspiration!! 110209 Wednesday “High Stakes Snatchin’” 30 Snatches (95w, 135m) for time. However  every minute on the minute you must perform XX Pullups, YES including that very first minute. HTFU: Chest-to-bar Pullups 4 women, 7 men. (Be strict about this, either your Chest hit the bar or you […]

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  • The first 3 minutes of this video is the Dude getting mentally ready, you’ll have to Fast forward to 3minutes to see the action. The end result is worth the watch. 110208 Tuesday wod1.) Quickly work up  quickly to a heavy double in the back squat. One set every 2:30 x 6sets = 15 minutes. […]

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  • 110207 Monday

    By jerry

    110207 Monday wod1.)12 min to find press x 1 alt-wod1.) ONE advanced HSPU (advanced for you) every 30 sec for 12 min. wod2.) 16min amrap 8 ring pushup, 8 push press (75w,115m) 8 box jump (24″)

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  • 110205 Saturday: Partner WOD 3 ROUNDS 1200m run, 60 burpees, 60 pullups, 60 KB Swings. Teams of 2, only one person working at a time. Each run is done “relay style” in 200m distance (Montgomery st and back, you go then partner goes).

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805 N. Royal St., Alexandria, VA 22314