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Workouts'S ARCHIVE

  • 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.

    CONTINUE READING
  • 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.

    CONTINUE READING
  • 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.

    CONTINUE READING
  • 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 […]

    CONTINUE READING
  • 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.

    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
  • 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
  • Thursday 03202014

    By Adam Murphy

      Workout of the Day 3 rounds: 400m run 30 Push Press (75/55) 20 front rack lunge Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 03192014

    By Adam Murphy

      Sport WOD WOD A: 12 Mins Odd- 5 Thrusters (100/65) 5 HSPU Even- 5 TTB 5 Burpee To Target then WOD B: EMOM x8 3 Power Clean (Build Heavy) Fitness WOD 20 min AMRAP 20 KB Swing 20 Goblet Squat 20 Burpee Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 02182014

    By Adam Murphy

      Workout of the Day 30 min AMRAP 2 rounds Cindy (5 Pull Up, 10 Push Up, 15 Air Squat) 250 row 2 rounds Cindy 25 slamball 2 rounds Cindy 25 Anchored Sit Ups Post your scores to the Whiteboard.

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