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Workouts'S ARCHIVE

  • Wod: 15 OHS 15 pullup 400m Run 15 Thrusters 15 pullups 400m Run 15 Front Squats 15 pullups 400m Run 15 Back Squats 15 pullups 400m Run

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  • Wod: Clean x 1 Compare to:http://www.crossfitoldtown.com/110526-half-hour-of-power/      The Power Clean By Mark Rippetoe   The power clean is critical to sports performance training because it is a scalable way to develop power, writes Mark Rippetoe, of The Wichita Falls Athletic Club/CrossFit Wichita Falls. The power clean teaches explosion. It cannot be done slowly. And since […]

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  • Wod: 3 Rounds 400m Run 7 Man Makers 14 Dips 21 GHD’s

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  • Wod: 4 Rounds 15 Burpees 30 Double Unders 350m Row Rest 2 mins in between rounds

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  • Speed

    By jerry

    Wod:1 5 rounds 5 Hang squat snatch every 90sec (Touch and Go if possible) Wod 2: 5 rounds 6 Clean & Jerks (95/135) 7 Chest-2-Bar pull ups

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  • 1230 Lunch Bunch

    By jerry

    15 Wall Balls 15 KB Swings (53/35) 15 Box Jumps (24) 200m Run 15 Wall Balls 15 KB Swings (53/35) 15 Box Jumps (24) 400m Run 15 Wall Balls 15 KB Swings (53/35) 15 Box Jumps (24) 600m Run 15 Wall Balls 15 KB Swings (53/35) 15 Box Jumps (24) 800m Run

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  • 12 Days of Christmas: 45 min time cap 1- Muscle Up (Sub Man maker if you don’t have MU) 2-HSPU (DB PP Sub) 3-GHD 4- SDHP (95/65) 5-Golden Ring Dips 6- Box Jumps 7 -Burpees 8-Pull Ups 9-KB Swings 10-Thrusters (95/65) 11-Push ups 12-Jumping Air Squats   Complete these the same way as the song goes.  […]

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  • Run-Squat-Run

    By jerry

    Wod: 4 Rounds 400m Run  50 Air Squats

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  • Wod: Filthy 50 (reps) or Dirty 30 (reps) For time: Box jump, 24 inch box Jumping pull-ups Kettlebell swings, 1 pood Walking Lunge Knees to elbows Push press, 45 pounds Back extensions Wall ball shots, 20 pound ball Burpees Double unders

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  • Wod 1: 1,2,3,4,5,5,4,3,2,1   <——   Click to see last time we hit this HSPU Strict Pull Ups *If you hit this WOD last time in 5 min or under consider adding a weight vest*   Wod 2: Annie 50,40,30,20,10 DU and situp

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