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Workouts'S ARCHIVE

  • 101109 Tuesday: “Powerful Pistons” WOD1). Take 20 minutes to find your Max Back Squat x 5 with 4 links of Chains. With 3-4 people per bar, you should be able to do this in 5 sets and under 20min. Compare to 100525 rest 3 min WOD2.) (12 min time limit) 42 Jump Squats (33lbW-45lbM), 21 […]

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  • Team, we are entering a 6-week Strength Cycle. Be prepared for 10-20min strength WODs on Mon, Tues, Wed, and Fri followed by short Met-cons (there will be alternate wods for those that don’t want to work on strength). If you want to get stronger, don’t be tempted to do longer met-cons for the next 6-weeks; […]

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  • 101106 Saturday Sweat Fest: 400run, 20 Pullups, 20 Burpees, 20 KB swing Bulldog=3rounds, Infidel=4rounds, HTFU=5rounds

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  • No Social tonight, Sorry. Compare to your last First Friday or look back to see what others have done: OCT Sept Aug July June May New Hero WODS in October: Forrest U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009,while […]

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  • 101104 Thursday “Delicious” 10 deadlift, 15 slamball, 20 GHD situp, 25 Double-under, 300m row 3r, 4r, or 5 rounds HTFU: 185W-275M Infidel: 165W-250M Bulldog: 145W-225M Infantry: 125W-200M

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  • 101103 Wednesday: “Atlas Pressed” 1.) Take exactly 15 minutes to find your 5rm shoulder press, record top load. (if you take 5 sets within 15 minutes that is a set every 3 min, 6 sets is a set every 2:30). *rest 3 min* 2.)Drop 20% of top load from WOD 1, take exactly 4 attempts within 12 […]

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  • 101102 Tuesday

    By jerry

    101102 Tuesday: Run 400m 15 Pullups, 15 Box Jump, 15 GHD Situp Bulldog/Hopper athletes: 3 rounds, Infidel: 4r, HTFU: 5r

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  • 101101 Monday: 3 Position Clean WOD 1) 20min Skill/Strength session: High hang clean, above the knee clean, from the floor clean plus one Push Jerk, High hang clean, above the knee clean, floor clean plus one Split Jerk. This is one set, add load each set if comfortable, you should be able to get at […]

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  • 101030 Saturday “All Trick no Treat” Roll two Dice after each 400m Run (5 rounds) and perform the two exercises the dice reveal. (Hopper athletes should only perform 3 rounds, it is time to taper volume but keep intensity) 1 = 15 Toes-to-bar 2 = 15 Thruster (65w,95m or sub DB’s) 3 = 20 KB […]

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  • 101029 Friday Wod#3 2009 Mid-Atlantic Regionals: Wednesday was so much fun, lets do another one! 400m Run before EACH round  21, 15, 9 Overhead Sq (65W, 95M) and Box jump (20″W, 24″M) If you want to compare your time and keep competition standards all BOX Jumps must have full foot on the top of the […]

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805 N. Royal St., Alexandria, VA 22314