Alexandria CrossFit Workouts Program

Featured Workout: CoreFit WOD 28

Time to Complete 450 Calories
Time Cap 24 minutes
⭐️ 20/20 Russian Situps
⭐️ 30 Thrusters
⭐️ 40 Bosu Lateral Lunge
⭐️ 25/25 Bosu Runners

Paul's Thoughts

An absolute blast -> target time 20 minutes

Featured Workout: CrossFit WOD 20

For time, collect 160 Points:
⭐️ 10 Left Leg Russian 8# Medball Step-ups
⭐️ 10 Right Leg Russian 8# Medball Step-ups
⭐️ 1 Minute of 8# Medball Situps
⭐️ 26 Alternating 25# Kettlebell Swings

Points = number of reps on the medball situp.  You have to complete all the other exercises (kettlebell swings and stepups as fast as possible.)

Paul's Thoughts

If you want to burn a ton of calories, but only have 20 minutes, this workout is a gem.

Featured Workout: CrossFit WOD 22

3 Rounds: 25 Minute Time Cap
⭐️ 4 Wall Walkers
⭐️ 12 Ring Rows
⭐️ 3 Deadlifts at 80% of One Rep Max

Paul's Thoughts

Compare this workout to the one two rows down. They are the same workout with scaling adjusted to Migdaris (who totally crushed this workout.)

Featured Workout: CoreFit WOD 19

4 Rounds: 15 Minute Time Cap
⭐️ 50 alternating swings
⭐️ As many unbroken TRX Pikes as possible

Paul's Thoughts

This workout flip-flops between core flexion and core extension while demanding strong control over your shoulders. Kelly sets the benchmark at 61 Pikes for women... what will your score be?

Featured Workout: CrossFit WOD 22

6 rounds for time of: Handstand Walks, 12ft; 4 Chest2Bar Banded; 4 Deadlifts 165/125. 14 Minutes, and 12 Seconds

Paul's Thoughts

Loved it! First CrossFit workout since being sick. Tip: the deadlift crushed my energy to do the handstand walk, every time. Always choose a scale to preserve the stimulus.

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Featured Alexandria CrossFit Workouts


Complete as many rounds as possible in 20 mins of: 10 Push Press, 115/85 lbs 10 Kettlebell Swings, 1.5/1 pood 10 Box Jumps, 24/20

In Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

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Featured Mobility Tuneup Classes

Pelvis Stability and Control for Sciatica

Coach’s Choice: 1 arm TRX row, Archer pushups, Trx hip outs, Fat bell renegade rows, Knee sweeps, Bench side hip raise, Bosu side plank, Yogic bicycles, Lizard tails, L- hold and L crunches, Trx side rollout,Ghd dumbbell 1 arm situp

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