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Workouts'S ARCHIVE

  • 100609 Wednesday Back Squat x 3 With 4 links of Chain. After Party: 3 rounds of Alternate WOD Alternate WOD: 20 KB Swings, 30 J Lunges, run 400m Bulldog: 3r Infidel: 4r HTFU: 5r

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  • 100608 Tuesday Complete 7 rounds of Handstand Holds for maximum time, XX Pullups. Post total time of 7 rounds of handstand holds to comments. The measurement in this WOD is total time for Handstand holds. It will be fun to partner up with a teammate so they can watch the clock and yell at you. […]

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  • 100607 Monday 7 rounds of 7 hang power clean, 200m run Bulldog: 70w-115m Infidel: 85w-135m Rxed: 100w-155m HTFU: 115w-175m

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  • “FRAN” 21, 15, 9 Thrusters (65w-95m), Pullups **THIS CHALLENGE IS OPEN TO ALL LEVELS** We will have scaling. Scaled will be in contention for most improved. The CHALLENGE: How FAST are you AND how much can you IMPROVE in 7 weeks? Qualifying Day: Sunday June 6th at 9:00am Finals Day: Sunday July 25th at 9:00am […]

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  • From CrossFit.com 4.1. Explain The Workouts with Names (the Girls) 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 […]

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  • 100603 Thursday Every 2min Front Squat (with 4 chains) x 2reps x 7 sets (suggested load around 80% of 1 rep max) After Party: 1-2 round of Alternate WOD. Alternate Wod INTERVALS: 500m row, 40 squats, 30 situps, 20 swings, rest 1-2min, repeat as long as you keep intensity (3-5 intervals).

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  • 100602 Wednesday “Goodbye Gobble” 400m run, 20 Push press (65w, 95m), 20 Overhead Plate Lunge (25w, 45m) Bulldog:3r Infidel:4r HTFU:5r Lunch Bunch Regular and United States Marine, Matt Gobble, leaves CFOT for Greener Pastures, I mean the Sands of Arizona. Good Luck Matt, we will miss you my friend! Send-off party is Wednesday night June […]

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  • 100601 Tuesday: “ZEUS” Ladder up, ladder down deadstop deadlifts 1,2,3,4,5,4,3,2,1 (using average load from 100519 or 82.5% max), then Dips and Pullups DIPS and Pullups Volume: Bulldog: double your deadlift volume at 2,4,6,8,10,8,6,4,2 Infidel: triple your deadlift volume 3,6,9,12,15,12,9,6,3 HTFU: quadruple your deadlift volume 4,8,12,16,20,16,12,8,4

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  • Murph For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it Body Armor. From here on it will be referred to […]

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