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Workouts'S ARCHIVE

  • Wednesday 02262014

    By Adam Murphy

      Sport WOD WOD A. 15mins Build to Heavy Front Squat x3 then WOD B. 15-12-9 Power Snatch (115/75) Box Jumps (30/24) Fitness WOD 20 Min AMRAP 20 KB Swing 20 Slam Ball 20 Anchored Sit Ups Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 02252014

    By Adam Murphy

      Workout of the Day 25min AMRAP 400m Run 2 Rds 5 Pull Ups 10 Push Ups 15 Air Squats Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 02242014

    By Adam Murphy

      Sport WOD WOD A. EMOM x8 Build Heavy Clean & Jerk then WOD B. Compare to Jan 07: http://crossfitoldtown.com/tuesday-01072014/ “Bergeron Beep Test” EMOM for as long as possible: 7 Thrusters, 75/55 7 Pull ups 7 Burpees Once you fall off pace you are done. Score as complete rounds plus reps. We guess to see scores […]

    CONTINUE READING
  • Saturday 0222

    By Adam Murphy

      Sport WOD Every 10mins x 3 Sets 15-12-9 T2B Push Press 115/75 Fitness WOD 5 rds (30min Cap) Teams of Two 800m Run (200m Relay) 40 SlamBall 40 KB HP Post your scores to the Whiteboard.

    CONTINUE READING
  • Friday 02212014

    By Adam Murphy

      Sport WOD 12 Min AMRAP 50 Burpee to Target 75 Power Snatches (75/55) 30 Muscle Ups Fitness WOD 20 Min AMRAP 10 Box Jump 15 DB Thruster 20 Push-up Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 02202014

    By Adam Murphy

      Workout of the Day 25min AMRAP 500m Row/400m Run 2 Rds 5 HSPU 10 Pull Up 30 Walking Lunges Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 02192014

    By Adam Murphy

    Sport WOD WOD A. 30 Front Squats (225/145) *No Racks then WOD B. DeadLift 48% x5 65% x3 75% x3 85% x2 AMRAP TnG at 75% Fitness WOD 50 Air Squats Cash In 5 Rds 20 Plate Burpees 20 KB Swing 50 Air Squat Cash Out Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 02182014

    By Adam Murphy

      You Have 30mins to Complete the following in any order you choose:   Workout of the Day Weighted Pull-up Find your 1 rep max. then Max Rep Double-Unders then 2k Meter Row Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 02172014

    By Adam Murphy

      Sport WOD CrossFit Games Open Workout 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (24″ / 20″) 12 Push press (115lb / 75lb) 9 Toes-to-bar Fitness WOD 7 rds 13 Jumping Slam Balls 13 DB Strict Press 13 Goblet Squats Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 02152015

    By Adam Murphy

      Sport WOD 30 Min AMRAP 50 C2B Pull Ups 60 Snatches (95/65) 70 Front Rack Lunges Fitness WOD 30 min AMRAP 20 Goblet Squat 30 Lunges 40 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