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Workouts'S ARCHIVE

  • 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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  • Wednesday 03262014

    By Adam Murphy

      Workout of the Day Back Squat Find your 3 rep max. 20 mins to establish heavy triple then Weighted Pull-up Find your 3 rep max. 15mins to establish a heavy triple Post your scores to the Whiteboard.

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  • Tuesday 03252014

    By Adam Murphy

      Workout of the Day 30min Cap-Teams of Two 10rds 10 Push press (115/75) 10 KB Swing 10 Burpee Post your scores to the Whiteboard.

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  • Monday 03242014

    By Adam Murphy

      Sport WOD CrossFit Games Open Workout 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women up to […]

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  • Saturday 03222014

    By Adam Murphy

      Workout of the Day Teams of Two 25 min AMRAP 1 Mile Loop 50 Chest-to-Bar Pull Ups 60 Shoulder-to-Overhead (115/75) 70 Bar Over Burpees **Run Together, can’t start reps until both partners are back in **Partition Reps as needed Post your scores to the Whiteboard.

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  • Friday 03212014

    By Adam Murphy

      Workout of the Day CrossFit Games Open Workout 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women […]

    CONTINUE READING
  • Friday 03212014

    By Adam Murphy

      Workout of the Day CrossFit Games Open Workout 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women […]

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