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    1755-1850
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Workouts'S ARCHIVE

  • 20171021

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) Episode V “The Chipper Strikes Back” Teams of Two 400 M Farmers Walk (53/35) 90 Air Squats 80 Kettle Bell Swings (53/35) 70 Pull Ups 60 Thrusters with BB 50 Cleans at 135/95 40 Lunges at 135/95 30 Deadlifts at 225/155 20 Snatch at 135/95 1000 M Partner […]

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  • COMPETITION CLUB

    By Adam Murphy

    CrossFit Old Town – Competition Club OPEN GYM

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) Teams of 3 relays 10rds 200m row 6 burpee box jump over 8 s2oh 135/95

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit Front Squat 3 sets 3@ 85% Deadlift Add #10 from last week 77%x3 (must reset), 77%x3 (must reset) 72%xAMRAP tng

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) 6 rds 400m RUn 12 TTB 10 Goblet squats 2 Rope Climb

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  • tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit Snatch 12mins Metcon (Time) 8rds 8 Hang power snatch 75/55 7 hspu

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit Back Squat 12min 3 rm Metcon (AMRAP – Reps) amrap @80% Metcon (Time) 100 DU 5 rds 10 CTB 10 Burpee 100 DU

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  • 20171014

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (AMRAP – Reps) Episode IV “A New V-Up” 30 Minute AMRAP Teams of Three 400 M Run Max V-Up Max Pull UpRx = V-Up/Pull Up R+= V-Up W/PVC and Pull Up Partner 1 starts on run Partner 2 starts on V-Up Partner 3 starts on Pull Up Rotate through, […]

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  • COMPETITION CLUB

    By Adam Murphy

    CrossFit Old Town – Competition Club Warm Up: At 10:00AM – 250 Row 1 Inch Worm 5 Push Ups 2 Deep Lunge (Right and Left) 5 Boot Strappers – 175 Row 1 Inch Worm 4 Push Ups 2 Deep Lunge (Right and Left) 4 Boot Strappers – 100 Row 1 Inch Worm 3 Push Ups […]

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  • friday

    By Adam Murphy

    CrossFit Old Town – CrossFit Metcon (Time) 10rds box push 6 burpee box jump overs box push

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