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    MONDAY -FRIDAY 

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    0555-0650
    0650-0745
    0915-1010
    1230-1325
    1700-1755
    1755-1850
    1850-1945 (not on Friday)

    SATURDAY: 0800 | 0900

    SUNDAY: CLOSED

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Workouts'S ARCHIVE

  • Saturday 06152013

    By Adam Murphy

      Sport WOD WOD A: Overhead Squat Find your 5 rep max. 20mins to establish a 5RM WOD B: 1 Pause Snatch 1 Full Snatch Fitness WOD 30min AMRAP 1000m Run 15 Burpee Box Jumps 30 Lunges 45 ABMAT Situps

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  • Friday 06142013

    By Adam Murphy

    Workout of the Day Ladder Down 10-9-8-7-6-5-4-3-2-1 Shoulder-2-Overhead Level 1: 165/105 Level 2: 135/95 Level 3: 115/80 Ladder Up 1-2-3-4-5-6-7-8-9-10 Chest-2-Bar Pull Ups    

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  • Thursday 06132013

    By Adam Murphy

    Workout of the Day 5-Muscle Ups 15-Burpees 45- Double Undrs 4-MU 12-Burpee 36-DU 3-MU 9-Burpee 27-DU 2-MU 6-Burpee 18-DU 1-MU 3-Burpee 9-DU ***Don’t have MU’s ? Sub 3:1 Dips***

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  • Wednesday 06122013

    By Adam Murphy

    Sport WOD A: 10 min AMRAP Sets of 2 UnBroken Touch-and-Go Squat Cleans @75% of 1rm WOD B: Deadlift 5-5-5 + 5-10# from 3 weeks ago Fitness WOD A: 12 min AMRAP 20 ABMAT Situps 200m Run 20 Jumping Lunges

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  • Tuesday 06112013

    By Adam Murphy

      WOD “Cindy” As many rounds as possible in 20 min: 5 Pull-ups 10 Push-ups 15 Squats WOD “Mary” As many rounds as possible in 20 min: 5 Handstand push-ups 10 Pistols (1-legged squats) 15 Pull-ups

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  • Monday 06102013

    By jerry

    Sport A: Back Squat x7    Sport B: Open WOD 11.1 10min AMRAP 30 Double Unders 15 Power Snatches (75m,55w) Fitness WOD: 30min AMRAP 1000m Run 20 Box Jump 20 KB Swing 20 Goblet Squat

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  • First Friday

    By jerry

      First Friday Pick any Hero/Girl/Named/Benchmark Wod Can’t Decide? “Jackie” For time: 1000 meter row 50 Thrusters (45 lbs) 30 Pull-ups  

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  • Workout of the Day Every 1:30 x 10rounds (thats 5 each) ODD 3 UB Strict press EVEN 3 UB Weighted pullups Alll sets should be working sets, record average load in both. Compare and beat score from April 19th: http://www.crossfitoldtown.com/friday-04192013/

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  • Sport WOD WOD A: 1 snatch DeadLift to knees 1 pause snatch at knees build to a heavy single then WOD B DL 1-1-1-1-1 at 90% of 1 Rm Fitness WOD 12min AMRAP 20 Box Jump 20 ABMAT sit up 20 KB High Pull

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  • Tuesday 06042013

    By jerry

    Workout of the Day 3 rounds: 400m run 10 strict pull-ups (add weight if easy) 10 HSPU (add extended ROM if easy) -Rest 3mins- then 3 rounds: 10 Burpees 50 Double Unders  

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805 N. Royal St., Alexandria, VA 22314