10580 Main Street
Fairfax, VA 22030
Front Squat 3 rep max
Five rounds for time of:
45/25 pound Overhead walking lunges 30 feet
post time completed
Finisher Weighted Pull ups
"Fight Gone Bad!"
Three rounds, one minute each of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Add total points completed from all three rounds
Power Snatch 2 rep max
KB Swings 53/35 pounds
Post time completed
Back Squat 5 rep max
Complete as many rounds as possible in 15 minutes:
3 Shoulder to overhead 155/105 pounds
6 Pull Ups
9 Push Ups
200 meter run
Post rounds completed
Open Gym 10am - 11am
Olympic Weightlifting class 11 AM - 1 PM (10 dollar drop in)
Find your Power Clean 1 rep max
"Death by Power Clean"
With a continuously running clock perform 1 power clean at 75% of your 1RM on minute 1. At the beginning of the second minute perform 2 power cleans. Continue to add one rep per minute until you cannot finish the set within 60 seconds.
Post loads, rounds, and reps to completed
Finisher = 1 Mile run for time
50 Wall balls 20/14 pound ball
100 Double Unders
40 Wall balls
80 Double Unders
30 Wall balls
60 Double Unders
20 Wall Balls
40 Double Unders
10 Wall Balls
20 Double unders
Deadlift 5 rep max
Complete as many rounds as possible in 12 minutes of:
9 Hang Power Cleans 155/105 pounds
12 Toes to Bar
post rounds completed
Finisher 400 meter sled drag 55/35 pounds (For time)
We are only open 6am, 7am and 12pm on Veteran's day November 11th 2014:
Classes are FREE to any Veterans!!! Please sign the online waiver before arriving to the gym via the "Try Us" link.
9 minute AMRAP
11 air squats
22 air squats
33 air squats
*add 11 to the sit-ups and air squats for each additional round
2-minute rest and reflection followed by another 9 minute AMRAP
11 box jumps (RX 24”/20”)
22 box jumps (RX 24”/20”)
33 box jumps (RX 24”/20”)
*add 11 to the pushups and box jumps for each round
About the WOD and Armistice Day
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.
At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery. The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day.
The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.
Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.
Shoulder Press 5 rep max
12-9-6-9-12 reps of:
Thrusters 115 / 75 pounds
Strict Pull Ups
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10580 Main Street - Fairfax, VA, 22030 - (571) 337-6274 - email@example.com
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