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    MONDAY -FRIDAY 

    0500-0555
    0555-0650
    0650-0745
    0915-1010
    1230-1325
    1700-1755
    1755-1850
    1850-1945 (not on Friday)

    SATURDAY: 0800 | 0900

    SUNDAY: CLOSED

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Workouts'S ARCHIVE

  • Friday 02132015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Metcon (Time) 21 S2OH 7 Muscle Ups 15 S2OH 7 Muscle Ups 9 S2OH 7 Muscle UpsR+ 135/95 7 MU Rx 115/75 MOD # MU Scaled 95/65 7 Pull Ups 7 Dips

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  • Thursday 02122015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Hang Snatch (EMOM x8) EMOM X8 2 TNG Hang Snatch WOD B: Metcon (Weight) Juggernaut Accumulation Phase 8s Dead Lift 5rds 8-65%# should be off new working max

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  • Wednesday 02112015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Metcon (AMRAP – Reps) Every 45s x7 8CTB Pull Ups WOD B: Metcon (AMRAP – Rounds and Reps) 20min AMRAP Teams of Two 7rds 7 HSPU 7 KB Swing 7 Box Jump -In Remaining Time- Max Plate Burpees **One Partner completes an entire round then […]

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  • 02102015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Front Squat (4X3 ) Front Squat 88% WOD B: Metcon (3 Rounds for reps) 90s Max Meter Row Rest 3mins x3

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  • Monday 02092015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Metcon (Weight) Every 90s x8 Full Clean + Thruster WOD B: Metcon (AMRAP – Rounds and Reps) 10min AMRAP 7 Thrusters 25 Double Unders 7 TTBRx 75/55 TTB

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  • Saturday 02072015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: High-Hang Snatch (EMOM X10) Pause High Hang Snatch + OHS WOD B: Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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  • First Friday 02062015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD: Zeus (Time) 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20″ 30 Push Press, 75# 30 Calorie Row 30 Push-ups 10 Bodyweight SquatsIn honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on […]

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  • Thursday 02052015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Hang Power Clean (EMOM x8 3 TNG HPC) Must be unbroken Build Heavy WOD B: Metcon (AMRAP – Reps) Juggernaut Realization Phase Wk 3 10s WaveDeadlift 50% x5 60% x3 70% x1 75% AMRAP Rest as needed

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  • Wednesday 02042015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Chest-To-Bar Pull-ups (:20s AMRAP :40s Rest x5) WOD B: Metcon (AMRAP – Rounds and Reps) Teams of Two 25min AMRAP 1000m Row (250m Relay) 30 Box Jump 40 OH Lunge 50 Wall BallRx 24/20 45/25 Scaled Mod Box 25/15

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  • Tuesday 02032015

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard WOD A: Back Squat (5×5) Every 3mins 75% WOD B: Metcon (5 Rounds for time) Every 3mins x5 7 HSPU 14 KB Swing 7 Plate BurpeeR+ Full ROM 53/35 45# plate Rx MOD ROM Scaled 2:1 HR Push Up

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