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Workouts'S ARCHIVE

  • 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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  • Wednesday 03052014

    By Adam Murphy

      Sport WOD WOD A. 12mins Establish a heavy hang squat clean x1 then WOD B. EMOM x 8 Hang squat clean x3 @85% of WOD A Fitness WOD 20 Min AMRAP 200 Row 20 DB Thrusters 20 Goblet Squats 20 Slam Balls Post your scores to the Whiteboard.

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  • Tuesday 03042014

    By Adam Murphy

      Workout of the Day Partner WOD 4:00 AMRAP MU 4:00 AMRAP WB 4:00 AMRAP C2B 4:00 AMRAP WB 4:00 AMRAP T2B Post your scores to the Whiteboard.

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  • Monday 03032014

    By Adam Murphy

      Sport WOD CrossFit Games Open Workout 11.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (75lb / 55lb) Fitness WOD 10 Min AMRAP 3-3-6-6-9-9-12-12-15-15-18-18-21-21….. KB Swing (53/35) Burpee Post your scores to the Whiteboard.

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  • Saturday 03012014

    By Adam Murphy

      Sport WOD WOD A. 20mins Establish Push Press x3 then WOD B. 21-15-9 Push Press (135/95) Lateral Burpees Fitness WOD 25 Min AMRAP 25 DB Thruster 25 Burpee 400m Run Post your scores to the Whiteboard.

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  • Friday 02282014

    By Adam Murphy

      Workout of the Day WORKOUT 14.1 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in […]

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  • Thursday 02272014

    By Adam Murphy

      Sport WOD Suggested Rest Day Fitness WOD 30min AMRAP 1000m row (250 row) 40 oh lunge (switch every 10) 40 db push press(switch every 10) 40 burpees (switch every 5) Post your scores to the Whiteboard.

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