For Time: 50 Wall Shots 20/10lbs 10 Muscle Ups 40 Wall Shots 8 Muscle Ups 30 Wall Shots 6 Muscle Ups 20 Wall Shots 4 Muscle Ups 10 Wall Shots 2 Muscle Ups Alright future CrossFitters, there are no more excuses!  CrossFit Alexandria is going to have a 4:30 am class beginning March 2011.  Call Read more »

5 Rounds for Time: 50 Meter overhead walk with barbell loaded (115/75) 30 Dumbbell bent over rows (40/25) Run 400 meters  "Lance's Paleo Breakfast" 2-egg omelette (140 cal.), tsp olive oil (40 cal.), 1/2 cup spinach (5 cal.) 1/2 cup tomatoes (15 cal.) , 3 strips turkey bacon (105 cal.), 1 cup of grapes (100 Read more »

30 reps Dumbbell Snatch 40/20lbs rest for 2 minutes 12 minute AMRAP (record # of reps) 1 minute     Situps 1 minute     Ball Slams 20/10lbs 1 minute     Rest 1 minute     Parallette Hey, all you CrossFitters!  CrossFit Alexandria is ordering technical CrossFit t-shirts Monday for the Austin marathon.  If anyone would like cool CrossFit t-shirts for $20, just Read more »

Elizabeth - Benchmark WOD 21-15-9 Cleans 135lbs Ring Dips Why are the Benckmark WOD's girl names? (Elizabeth, Fran, Barbara, Chelsea, Diane) According to the National Weather Service the use of "short, distinctive given names in written as well as spoken communications is quicker and less subject to error" than "more cumbersome" identification methods, so since Read more »

50 -  24"/18" box jumps 100ft. Farmer walks (20lb./10lb.) 50 KB swings (28kg/14kg) 50 Sit-ups 50 DB split push-jerks (40 lbs./20 lbs) 800 m Run 50 Back extensions A Better Warm-Up http://library.crossfit.com/free/pdf/08_03_Better_warmup.pdf Why does CrossFit have weird warm-up drills?  Everyday at CrossFit Alexandria we seem to find ourselves lying awkwardly on the ground doing  dynamic, Read more »