Monthly Archives: May 2011

June 1, 2011

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May 31, 2011

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
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May 30, 2011

“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
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May 28, 2011

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
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May 27, 2011

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
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May 26, 2011

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
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May 25, 2011

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,
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May 24, 2011

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
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May 23, 2011

3 x 400m shuttle runs Strength WOD: Push Press 2-2-2-2-2-2-2 Today is a short post but stay tuned for tomorrow's which will cover some big achievements by several CrossFitter's from this past weekend.
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May 21, 2011

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
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3158 North MacArthur Drive Alexandria, LA 71303