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Workouts'S ARCHIVE

  • Monday 03172014

    By Adam Murphy

      Sport WOD CrossFit Games Open Workout 14.3 Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 […]

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  • Saturday 03152014

    By Adam Murphy

      Workout of the Day 30 Min AMRAP 800m Run 25 Burpee 25 Toe-To-Bar Post your scores to the Whiteboard.

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  • Friday 03142014

    By Adam Murphy

      Workout of the Day CrossFit Games Open Workout 14.3 Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 […]

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  • Thursday 03132014

    By Adam Murphy

      Sport WOD Rest Fitness WOD 5 rds 20 Kb swing 40 abmat sit ups 20 db thruster Post your scores to the Whiteboard.

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  • Wednesday 03132014

    By Adam Murphy

      Workout of the Day Back Squat Find your 3 rep max. 15 Mins then WOD B. Row intervals 1:30 Work 1:00 Rest 1:30 Work Score is max meters Must Stay on Rower Post your scores to the Whiteboard.

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  • Tuesday 03112014

    By Adam Murphy

      Workout of the Day 25 min AMRAP 400m Run 15 Wall Ball 15 Box Jump 15 Burpee 15 T2B Post your scores to the Whiteboard.

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  • Monday 03102014

    By Adam Murphy

      Sport WOD CrossFit Games Open Workout 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until […]

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  • Saturday 03082014

    By Adam Murphy

      Sport WOD Teams of Two. 50-40-30-20-10 reps for time of: BUrpees Power Cleans, 135/95 Fitness WOD Teams of Two. 50-40-30-20-10 reps for time of: BUrpees KB Swing SlamBall Post your scores to the Whiteboard.

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  • Friday 03072014

    By Adam Murphy

      Workout of the Day WORKOUT 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you […]

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  • Thursday 03062014

    By Adam Murphy

      Workout of the Day “Baseline” For time: 500m Row 40 air squats 30 abmat sit-ups 20 hand release push-ups 10 pull-ups then Rest 3mins Repeat x3 Sport WOD Scheduled Rest Day Post your scores to the Whiteboard.

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