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Workouts'S ARCHIVE

  • Monday 04072014

    By Adam Murphy

      Workout of the Day WOD A. 3rds NFT Tier 1 6-10 Strict HSPU 40-50 DU 8-12 CTB Tier 2 1-5 Strict HSPU 30-40 DU 4-7 CTB Tier 3 15-30s HS Hold (face wall) 20-30 DU 1-3 CTB Tier 4 1-3 Lunge to HS -or- 10-15 HRPU 10-20 DU/att 5 Strict pull up (lowest band […]

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  • Saturday 04052014

    By Adam Murphy

      Workout of the Day WOD A. 15 mins Max thruster **From The Floor** then WOD B. Mile Loop -Rest 2mins- 2min AMRAP Thrusters Tier 1-95/65 T2-75/55 T3-DB Thrusters Score is Mile time-Reps EX: 6min mile and 40 thrusters= Score of 5:20 Post your scores to the Whiteboard.

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  • First Friday 04042014

    By Adam Murphy

      First Friday Pick your own Hero/Girl/Benchmark WOD! OR “Schmalls” For time: Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 1.5 pood 10 Handstand push-ups Then, Run 800 meters Post your scores to the Whiteboard.

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  • Thursday 04032014

    By Adam Murphy

      *****NEW CLASS SCHEDULE MAY 5TH***** Moving to hour Classes 0500-0600 0600-0700 0700-0800 0915-1015 1230-1330 1700-1800 1800-1900 1900-2000 Workout of the Day WOD 1 Emom x12 High hang snatch x2 Start 55% move up as technique allows *goal is efficiency not weight in bar then WOD 2- 15-12-9 Snatch 9-12-15 CTB T1-CTB 115/75 T2-CTB 95/65 […]

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  • Wednesday 04022014

    By Adam Murphy

      *****NEW CLASS SCHEDULE MAY 5TH***** Moving to hour Classes 0500-0600 0600-0700 0700-0800 0915-1015 1230-1330 1700-1800 1800-1900 1900-2000 Workout of the Day A: 3 Sets NFT 12 min cap Muscle-Ups x 3-8 unbroken reps Double-Unders x 30-40 UB Toes to Bar x 6-10 reps Tier 1- MU 3-8 UB DU 30-40 UB TTB 8-12 UB […]

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  • Tuesday 04012014

    By Adam Murphy

      *****NEW CLASS SCHEDULE MAY 5TH***** Moving to hour Classes 0500-0600 0600-0700 0700-0800 0915-1015 1230-1330 1700-1800 1800-1900 1900-2000   Workout of the Day Wod a 15 mins Build to a heavy Hang Power clean x 5 (must be UB) then WOD b 3 sets 12 UB DeadLifts 14 box jumps Rest 3mins Tier 1- 12 […]

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  • Monday 03312015

    By Adam Murphy

      *****NEW CLASS SCHEDULE MAY 5TH***** Moving to hour Classes 0500-0600 0600-0700 0700-0800 0915-1015 1230-1330 1700-1800 1800-1900 1900-2000 Workout of the Day CrossFit Games Open Workout 14.5 MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Bar-facing Burpees WOMEN – includes Masters Women up to 54 years […]

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  • Saturday 03292014

    By Adam Murphy

      Workout of the Day Push Jerk Find your 3 rep max. 20 mins Tier 1-PJ x3 Tier 2-Strict Press x3 then WOD B. 15 Shoulder-to-Overhead 400m Run 15 Shoulder-to-Overhead** 600m Run 15 Shoulder-to-Overhead 800m Run **weights** Tier 1-165/115 Tier 2-135/95 Tier 3-115/75 Tier 4-DB Strict Press Post your scores to the Whiteboard.

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  • Friday 03282014

    By Adam Murphy

      Workout of the Day WORKOUT 14.5 MEN – includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN – includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS MEN – includes Masters Men 55+ 21-18-15-12-9-6-3 reps for time of: […]

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  • Thursday 03272014

    By Adam Murphy

      Workout of the Day 25 min AMRAP Teams of 3 **Rotate on the Row** P1-20/15 Cal Row P2-Box Jumps P3-Pull Ups **Score is reps x Completed Rows Post your scores to the Whiteboard.

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805 N. Royal St., Alexandria, VA 22314