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Workouts'S ARCHIVE

  • Compare to: Aug – July – June – May 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 Each […]

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  • Compare to 100526 100902 Thursday Partner WOD: With a 5 min running clock run 400m as a team, perform max Hand Stand Pushups (sub is strict press). With a 5 min running clock run 400m as a team, perform max pullups (must share same pullup bar). Run as a team, only one person working at […]

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  • 100901 Wednesday “A”: 10box jump, 10 kb hp, 400run, 20box, 20hp, 600r, 30box, 30hp, 800r, 20box, 20hp, 600r, 10box, 10hp, 400r or “B”: 5 rounds of 5 Power clean (115lb Women, 185lb Men), 30 Double-under

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  • Suggested Mobility Warmup or Cooldown WOD 100831 Tuesday : Find a 5rep session max in the Front Squat. I suggest you only take 5-6 sets to do so. I normally do not program 5reps in the front squat as it is often very difficult to maintain the rack position with heavy load at 5 reps. […]

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  • Mobility WOD Warm-up or Cool-down 100830 Monday “PG” 5 rounds of 1min Calories row, 1min Push Press (65w-95m), 1 min pushup, 1 min rest Record total reps in comments “After Party” Weighted Pullup x 3

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  • Teams of 2, only 1 person working at a time 2 Rounds: Hang Power Clean  x 3 minutes rest 1 minute Burpees x 3 minutes rest 1 minute Pull-ups x 3 minutes rest 1 minute Only 1 person working at a time Post total reps for 2 rounds Hang power clean load: Bulldog: 55w-95m Infifel: […]

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  • 100827 Friday Shoulder Press Take exactly 7 sets including warmups to find a 1 rep session max. 8th Set: Drop 30% off your max set and “rep-out” How many did you get? “After party”: 21,15,9 Calories Row, DB Thruster (20lb W, 30lb M), Box jump (24″). If no rower is open sub KB High Pull […]

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  • 100826 Thursday 1 mile run, 50 pullup 200m walking lunge, 50 pullup Bulldog: 30 Pullup Infidel: 40 Pullup HTFU 50 Pullup

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  • 100825 Wednesday WOD ”Do Work” Partition as needed to get through as fast as possible.  30 Deadlifts at 80% of your max, 60 Ring Dips, 120 sit-ups (HTFU use ghd) For example:  You could go 6 rounds of 5 deadlift, 10 dip, 20 situp or 10 rounds of 3deadlift, 6dip, 12 situp, or whatever! In our bigger classes […]

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  • 100824 Tuesday WOD: 21 thrusters, 21 pullups, 800m run, 15 thrusters, 15 pullups, 600m run, 9 pullups, 9 thrusters, 400m run Use your “Fran” weight: Rxed: 65w-95m Infidel: 2olb DB’s W – 30lb DB’s M Bulldog: 15lb DB’s W – 25lb DB’s M

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