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Workouts'S ARCHIVE

  • 110226 Saturday: CFOT 4 year Anniversary! THANK YOU!!! wod1.) 3 rounds: [Repetition max in Pullups (go for a PR your first round!) and max situps  in 1 min.] (pick your poison, regular, abmat, ghd). 15min time limit. record all 6 numbers. rest 3 min wod2.) FOR TIME: Overhead Plate carry for 400 yards (25lb W, […]

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  • 110225 Friday: Deadlift x 1 Plot to set a PR not match it. If my PR is 415 and I want 425 I would go: 135×3, 225×3, 275×2, 325×1, 375×1, 405×1, 425×1 (I like a longer ramp-up, so this is 7 sets). Remember once you get up to your last set or two take 5-6 […]

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  • 110224 Thursday

    By jerry

    I shot this video 4 years ago, too funny! 110224 Thursday  400run, 30 double-unders, 20 Medicine ball cleans, 15 toe-2-bar HTFU: 5r, Infidel: 4r, Bulldog:3r

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  • 110223 Wednesday

    By jerry

    110223 Wednesday wod1.) 12 min strict shoulder press x 1 alt HSPU wod1.) ONE (or 2) advanced HSPU (advanced for you) every MINUTE on the minute for 12 min.  Treat this as a skill/gymnastic Strength session wod2.) 5 rounds: 10 ring pushups (HTFU flash/turn the rings out at the top), 15 kb swing, 20 box […]

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  • 110222 Tuesday

    By jerry

    110222 Tuesday wod1.) Back squat x 5 reps wod2.) 10 Chest-touches the-bar pullups, 30 ass-to-ankle jumping lunge, 9 c-t-b pullups, 27 jlunge, 8pull, 24 jlunge…..3 pull,9 jlunge, 2,pull, 6 jlunge, 1 pull, 3 jlunge NOTE: this is a 1:3 ratio and downward ladder. OR Pistol wod2.) 10,9,8,7,6,5,4,3,2,1 Chest-touches-the-bar pullups and Pistols  NOTE: DO WORK! Either you […]

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  • 110221 Monday: All classes as scheduled wod1) 12 min to find max clean and jerk wod2.) 9 Muscle-ups, 9 Hang Power clean, 9 Push Jerk, 7 Muscle-ups, 7 Hang Power clean, 7 Push Jerk, 5 muscle-ups, 5 Hang Power clean, 5 Push Jerk HTFU: 105w, 155m. Infidel: 95w, 135m, Bulldog: 80w, 115m, Infantry: 65w, 95m. Competitors: […]

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  • 110219 Saturday:

    By jerry

    110219 Saturday: 5 min. AMRAP: 10 Thrusters (55w,75m) and 10 Sumo Deadlift HighPulls (55w,75m) Rest 2min 5 min. AMRAP: 10 Ring dips and 10 Ring rows Rest 2min 5 min. AMRAP: 10 Kettlebell Swings (53w,70m) and 10 Box jumps 24″ Rest 2 min. 5 min. AMRAP: 10 Situp and 10 Pushup

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  • 110218 Friday: “Overhead Insurgency”: 3 rounds of 400m run and 15, 12, 9 reps in the OHS (75w, 115m) and Burpee pullups. Ideally, the pull-up bar is one foot above your reach. ALT WOD: Sub twice the DB Thruster (15lbW, 20lbM each round for OHS (So 30, 24, 18)

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  • 110217 Thursday: “Filthy 50 or Dirty 30″ Compare to 101111 and 100812 and 100520 Filthy 50 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time and thoughts to comments.

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  • 110216 Wednesday: “Cindy Lifts” 5 rounds for load and time of: 3 Deadlifts (You can`t change the weight during the wod) (3 rounds of “Cindy”) 5 Pull-ups 10 Push-ups 15 Squats So in the end you will have done 15 total deadlifts and 15 rounds of “Cindy” GO Heavy, Go fast! Deadlift Points: 100 – […]

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805 N. Royal St., Alexandria, VA 22314