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Workouts'S ARCHIVE

  • first friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard First Friday (No Measure) Pick Your Own Hero/Girl/Benchmark Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more […]

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  • Thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Power Snatch 12mins 2 reps Back Squat 5×5 at 72.5% set every 2:00

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011To learn more about White click here

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Power Clean Tng x4 Metcon (Time) Hang power cleans 1-10 Hspu 10-1 135/95

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  • monday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Front Squat FS X 1 with 3s pause Rep out at 95% Metcon (Time) 3rds 20 pull up 20 kb swings 20 burpees

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  • 20180929

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Teams of two 30 Min AMRAP 4 Hang Power Snatch @ 75/55 4 Bar Facing Burpees 4 Box Jumps @ 24/20 12 Calorie Row 5,5,5,15/6,6,6,18/7,7,7,21/6,6,6,18/5,5,5,15/4,4,4,12// *you go, partner goes*R+ 75lbs/95lbs/135lbs/155lbs 55lbs/65lbs/95lbs/105lbs

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  • Friday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Strict Press 3rm 5s hold 5s eccentric Metcon (Time) 5rds Hang Power Clean x 9 S2OH x 6 Muscle Up x 3 135/95 R+ Rx 115/75 CTB x8 Scaled 95/65 Pull up

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  • thursday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 3×3 at 90% set every 4:00 Juggernaut 5 Wave wk 2 77.5% X 4sets of 5

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  • wednesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Wednesday Chipper 1000m run 90 Air squats 800m run 70 oh lunge 600m run 50 burpee on plate 400m run 30 hspu 200m run 10 rope climbs

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  • Tuesday

    By Adam Murphy

    CrossFit Old Town – CrossFit View Public Whiteboard Power Snatch Build to a heavy triple Metcon (Time) Wod B 5rds for time 14 hang power snatch 75/55 7 ttb *emom 30 du

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805 N. Royal St., Alexandria, VA 22314