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Workouts'S ARCHIVE

  • Monday 02102014

    By Adam Murphy

      Sport WOD WOD A: 30 Snatches (155/105)** EMOM 5 Toe-to-Bar **Scale to 80% of 1rm** then WOD B: DeadLift 45% x5 62% x3 72% x3 82% x2 AMRAP TnG at 72% Fitness WOD KB Swing/abmatGoblet Squat 50-40-30-20-10 Post your scores to the Whiteboard.

    CONTINUE READING
  • Saturday 02082014

    By Adam Murphy

      Workout of the Day Teams of Two Complete as a team 100 OH Lunges (No More Than 20 in a row) 100 Burpees 100 Pull Ups Post your scores to the Whiteboard.

    CONTINUE READING
  • First Friday 02072014

    By Adam Murphy

      First Friday Pick Your Own Hero/Girl/Benchmark Can’t Decide? “DT” 5 rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Post your scores to the Whiteboard.

    CONTINUE READING
  • Thursday 02062014

    By Adam Murphy

      Workout of the Day 20min AMRAP Teams of 3 15/10 Calorie Row AMRAP Wall Ball AMRAP Box Jump (24/20) **Rotate on Calorie row** Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 02052014

    By Adam Murphy

      Sport WOD 40 burpees 30 Power Cleans 95/65 30 burpees 30 Power Cleans 155/105 20 burpees 30 Power Cleans 205/135 10 burpees AMRAP Power Clean 225/155 Fitness WOD Fit- 20min AMRAP 20 KB Swings 20 Burpees 20 DB Thrusters Post your scores to the Whiteboard.

    CONTINUE READING
  • Tuesday 02042014

    By Adam Murphy

      Workout of the Day A. EMOM x 7 6 C2B Pullup AMRAP Shoulder To Overhead (135/95) then B. 5min Cut Off 30 UB Double Unders x10 Sets Post your scores to the Whiteboard.

    CONTINUE READING
  • Monday 02032014

    By Adam Murphy

     Compare to: 11/13/2013 Sport WOD WOD A: EMOM x10 Hang Snatch **Start at 55% and build heavy** then WOD B: 30 OHS (65/95) 30 T2B 20 Power Snatch 20 T2B 10 Squat Snatch 10 T2B Fitness WOD 50 sit-up cash in 50-40-30-20-10 Jumping lunge KB High pull 50 sit-up cash out Post your scores to […]

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  • Saturday 02012014

    By Adam Murphy

    Sport WOD Teams Of Two 30mins 15 HR Push Ups (Both Partners must complete 15) 15 Front Squats (135/95) 15 S2OH Fitness WOD 30 Min AMRAP teams of Two Partition as needed 50 HR Push Up 50 KB Swing 50 Goblet Squats Post your scores to the Whiteboard.    

    CONTINUE READING
  • Friday 01312014

    By Adam Murphy

      Sport WOD CrossFit Games Open Workout 11.5 Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (145lb / 100lb) 10 Toes to bar 15 Wall balls (20lb to 10′ target / 14lb to 9′ target) Fitness WOD Teams of Two “Dont Drop The Baby” 20 Min AMRAP 40 […]

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  • Thursday 01302014

    By Adam Murphy

      Workout of the Day Every 10mins x3 Sets 15-12-9 Shoulder To Overhead (115/75) Pull Ups Post your scores to the Whiteboard.

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