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Workouts'S ARCHIVE

  • 100622 Tuesday: 30 Muscle-ups for time. Compare To 100122 Durk, a stellar part our CFOT community, is in a 2-week train-up and then off for a deployment to Afghanistan. We enjoyed watching your progress on muscle-ups Durk; perseverance and determination defined. Your CFOT team hopes you have the means to hit this WOD on the […]

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  • 100621 Monday: Back Squat x 1 with 4 links of chain. “After Party” Bulldog: 400m waiters walk(First Street) Infidel: 600m waiters walk(Second Street) HTFU: 800m waiters walk(third Street). “Alternate WOD”: “Karen” 150 WallBall for time

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  • 100619 Saturday: Deck of Cards Teams of 4, each team has a deck of cards; each suit has a designated exercise and must be repeated for the number shown on the card. Each person on the team draws a card from the deck and does the exercise on their own. It is an individual effort, […]

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  • 100618 Friday: Ladder up! 1 clean, 2 ring pushups, 2 clean, 4 ring pushups, 3 clean, 6 ring pushups, 4 clean, 8 ring pushups, 5 clean, 10 ring pushups, 6 clean, 12 ring pushups, 7 clean, 14 ring pushups, 8 clean, 16 ring pushups, 9 clean, 18 ring pushups, 10 clean, 20 ring pushups Bulldog: […]

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  • 100617 Thursday: Press x 3 **On Monday July 5th, we will have a Holiday Schedule and a mid-morning class (time to be determined soon). We will hit the “CrossFit Total”.** “After Party”: 30 oh plate lunge, 20 wallball for 3 rounds. “Alternate WOD” 30 Overhead PLATE LUNGE (25w, 45m,) 20 wallball, run 400m Bulldog: 3 […]

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  • 100616 Wednesday: Pullups, Box Jump, Situp, Run. Bulldog: 50, 100, 100, 1 mile run. Infidel: 75, 100, 100, 1 mile run. HTFU: 100, 100, 100, 1 mile run. You must work all the way way through one movement before moving to the next.

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  • 100615 Tuesday EVERY 2:30 perform 2 deadlifts x 7 rounds, We are taking away 30sec rest each round compared to 100519. Can you do the same work in less time? Not easy (17:30 verse 21:00) Score average load used over all 7 rounds. Suggested load around 82.5%. Misses count as Zero. You can make up […]

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  • Video 1: Harold Introduces the Nutritional Seminar Video 2: MarkyD on Primal! Video 3: Stuart speaks about The Zone! Video 4: Harold discusses the Paleo way of eating and post workout nutrition

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  • 100614 Monday Run 400m, 9 Thrusters, 9 Dips, Run 400m, 12 thrusters, 12 dips, run 400m 15 thrusters, 15 dips, Run 400m, 12 thrusters, 12 dips, run 400m 9 thrusters, 9 dips Bulldog: 20lb DB’s W – 30lb DB’s M Infidel: 65w-95m Rxed: 75w-115m HTFU: 85w-135m

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  • “Harold’s Snack” 30 Double Unders 20 OHS @ 65w/95m 20 Pullups 20 Handstand Pushups 20 Snatch @ 65w/95m 400m Run WOD at 0900, Nutritional Seminar After

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