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Workouts'S ARCHIVE

  • Monday 07162012

    By jerry

    5 rounds 5 Muscle Ups 6 Squat Clean (115/165)  200m Run

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  • Partner WOD 45 min. time cap Run together once both partners back complete the work partitioning as needed. 200m run  30, 25′ bear crawls 400m run 50 Ring rows 600m run 70 DumbBell Thrusters  800m run  90 Burpees 1000m run

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  • Friday 07132012

    By jerry

    Crossfit Games Master’s Chipper Event 5 10 Deadlift 275/195 20 Pullup 30 Box Jump 40 KB Swing 50 Double Unders 40 KB Swing 30 Box Jump 20 Pull Up 10 Dead Lift Watch Jerry Kill it at the Games!!!! Click Here

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  • 5 rounds with a 30 min Time Cap 10 Toes-2-Bar  15 Wall Ball  200m run 10 Ring Dip 15 Push Press 65/95 200m run

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  • Wod 1: 15mins 3 Attempts to find your Max Snatch Wod2: 30 Snatches for time @75% of max

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  • Tuesday 07102012

    By jerry

    CF PFT Max Pullup in 2 min rest 2 min Max HSPU in 2 min  rest 2 min Max GHD in 2 min rest 2 min Max DU’s in 2 min rest 2 min Max pistols in 2 min (sub 2 min. calorie row)

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  • Monday 07092012

    By jerry

    Front Squat- 3-3-3-3-3-3 Wod 2: Annie- 50,40,30,20,10 Abmat Sit Ups Double Unders

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  • 30min AMRAP Teams of Two Partner 1: 10 Overhead Walking Lunges to the Pull Up Bar 10 Pull Ups 10 Burpees 10 Overhead Walking Lunges Back to your Partner Switch Partner 2 Goes

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  • Pick Your Own Hero/Benchmark/Girl WOD!!! GET ON THE WHITEBOARD!!!!! Clich here for a list!!  

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  • WOD: 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

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