1) Complete 4 rounds for time:
12 x push press (155/95lbs)
12/8 x chest to bar pull ups
70 x double unders
2) 3 rounds:
20 x GHD sit ups
rest as needed Read more »
1) 3 rounds for time:
8 x box jumps (30/24")
8 x hand stand push ups
8 x pistols (total)
rest 3 min
2) Squat Clean
6 sets x 1.1
rest 2 min between sets, 10 sec between reps
3) Complete as many reps as possible in 3 min of dumbbell cleans (40/30lbs). DBs can only rest at Read more »
CrossFit Open WOD 12.4
In 12 min, complete as many rounds and reps as possible of
150 wall balls (20/14lb) (10'/9' target)
90 double unders
30 muscle ups
(as always, this workout is scalable) Read more »
1) 10 minutes of Goat Work
2) Spend 20 min working up to a heavy clean and jerk or
3 rounds not for time:
6 - 10 hand stand push ups
15 toes to bar
30 double unders Read more »
1) 2 Person Partner WOD:
Run or row as many 200m intervals as possible in 10 minutes.
Partner A will run 200m, while Partner B rest. When A returns, B goes. Score is total number of 200s.
2) 2 Person Partner WOD:
Complete as many power cleans (135/95lb) as possible in 5 minutes. Only one partner works Read more »
Restart Your Life with the Genesis Experience - Starting Feb 4th by William Albritton
(PLEASE NOTE THE CLASS IS FULL. STAY TUNED FOR DETAILS ON THE CLASS STARTING IN MARCH)
We started CrossFit Alexandria to tackle the extremes. Not being satisfied with our own fitness level is how we found CrossFit in the first place. We Read more »
1) Front Squat:
Set 1: 4 reps
Set 2: 3 reps
Set 3: 2 reps
Set 4: 1 rep
(heavy weight with good mechanics - elbows up, shoulder back, don't let pelvis rotate under in bottom position, don't let upper back round)
2) "Fran"
21 - 15 - 9
Thrusters (95/65lbs)
Pull Ups
3) 4 rounds:
Run Read more »
"Fran"
21 - 15 - 9
Thrusters (95/65lbs)
Pull Ups
The 4:30am classes this week have been cancelled. We apologize for the last minute notice. Read more »
