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Monthly Archives: May 2011
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3 rounds: run 800m 21 x kettle bell swings (24/12 kg) 15 hand stand push ups Enlarge image Brian MacKenzie, Competitor Magazine. "CrossFit Endurance: Single-Sport Programming" with John McBrien, CrossFit Journal preview video [wmv] [mov] Stabalizing While Running & Pressing Working with 2x National Track Champ TC Valentine If you are beat down from the last

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Complete as many rounds as possible in 15 minutes of 12 x hang cleans 95/45 lbs 9 x front squats 95/45  lbs "Murph"...what a great way to pay a small tribute to those who protect this beautiful country Scoreboard: Janelle 38:50 (10lb vest, band, knees)   Andy 41:54 Rxd Jeff 42:40 Rxd with 20 lb vest               William Read more »

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“Murph” For time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run Partition the pull-ups, push-ups, and squats as needed. If you’ve got a twenty pound vest or body armor, wear it. In honor of the fallen soldiers, CrossFit Alexandria will be taking part in Memorial Day Murph.  Read here about Read more »

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Complete as many as rounds as possible in 10 minutes of: 5 ring dips 10 kettle bell swings (12/24 kg) 15 slam balls (10/20 lbs) ...Hallie knocking out some dumb bell squat cleans. The Myth of the Fat Burning Zone If you are a new member, please make every effort to be at the Foundations Read more »

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Spend 15 minutes to build up to your 1 rep max thruster. Rest 5 minutes 30 thrusters for time. Use the weight you would use for Fran. Prescribed Fran is 95/65lbs. ...Josh is leaving today to travel to Africa with Net Ministries, an international youth ministry organization with a mission "to proclaim the Gospel of Read more »

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Run 400m 30 hand stand push ups Run 400m 30 box jumps Run 400m 30 squats Run 400m 30 burpees ...Holly is so fine rowing down Texas Ave!!! Kids Camp at CF Alex this summer (well, a camp gone bad). The camp will start on June 6. The preliminary schedule is Tues & Thurs for 1 Read more »

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100 bar facing burpees In honor of the fallen soldiers, CrossFit Alexandria will be taking part in Memorial Day Murph. We will be joining CrossFit gyms around the world in doing "Murph" on Memorial Day: "Murph" For time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run Partition the pull-ups, push-ups, Read more »

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Complete as many rounds as possible in 20 minutes of: Run 200m 10 dumb bell squat clean 20 sit ups ...Stephen finishes the Pensacola Bridge 10k swim...that's right...a 6.2 mile SWIM!! Great work Stephen! Billy ran an 18:53 5k at the OLPS 5k on Saturday...his first time ever to break 19 minutes after 8 years of Read more »

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Three rounds of: Thrusters (45/15lbs)  Sumo deadlift high-pull (75/35lbs)  Box Jump (24/18") Push-press (75/35lbs) Rope climb - 10ft In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call Read more »

 

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