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CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of 4 cant put the bar down (human rack) 400m run (2x medball per team) 40 Lateral Burpees 180 Thrusters 95/65 400m run (2x medball per team) 40 Lateral Burpees 120 Push Press (115/75) 400m run (2x medball per team) 40 Lateral Burpees 80 Push Jerk (135/95) *Barbell hits ground 400m run (2x medball per team) 40 Lateral Burpees then pick up where you left off https://crossfitoldtown.com/saturday-97/

CrossFit Old Town shared a link on Facebook

CrossFit Old Town – CrossFit View Public Whiteboard Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here https://crossfitoldtown.com/friday-81/

CrossFit Old Town shared a link on Facebook

CrossFit Old Town – CrossFit View Public Whiteboard Front Squat Every 3min x3 3-6 @ 75% check chart Hang Clean Every 90s x 7 4 ub Hang Squat cleans https://crossfitoldtown.com/thursday-99/

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CrossFit Old Town – CrossFit View Public Whiteboard Deadlift 3-6 reps Check the chart for weights Rest 5mins between sets Back Squat add 10# https://crossfitoldtown.com/thursday-98/

CrossFit Old Town shared a link on Facebook

CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 85% x 4, 4+, 4+ CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar 18 Clean and Jerk 18 Toes-To-Bar 21 Clean and Jerk 21 Toes-To-Bar *If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. https://crossfitoldtown.com/monday-106/

CrossFit Old Town shared a link on Facebook

CrossFit Old Town – CrossFit View Public Whiteboard Back Squat 5@82.5% 5@82.5%+ 5@82.5%++ Deadlift 3-6 reps Check the chart for weights Rest 5mins between sets https://crossfitoldtown.com/thursday-94/

CrossFit Old Town shared a link on Facebook

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 5min amrap 30 Box jump 30 Push press 20 ttb 20 HSPU95/65 3min rest between wods Metcon (AMRAP – Rounds and Reps) 7min AMRAP 30 Box jump 30 Push press 20 ttb 20 HSPU Metcon (Time) 30 Box jump 30 Push press 20 ttb 20 HSPU https://crossfitoldtown.com/friday-75/

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CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 30 hspu 30 s2oh 50 box jumps 30 s2oh 30 muscle ups115/75 https://crossfitoldtown.com/friday-74/

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CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of two 2rds Parttiion reps as needed 200 cal row 30 Burpee box jump 40 Push press (135/95) 50 TTB https://crossfitoldtown.com/saturday-88/

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

CrossFit Old Town shared a link on Facebook

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) Team wod 100 clean and jerks 135/95 150 lateral burpees 200 cals https://crossfitoldtown.com/saturday-87/

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When you show up for a class that doesn’t exist and still get to do the WOD, you (kinda) smile when Coach says to.

CrossFit Old Town shared an image on Facebook

It was a SOLID year of PRs and kickin’ ass this year at Oldtown!!! Happy New Year my friends, 2017 is going to be EPIC!!! Reminder: Regular hours on Saturday 8 and 9 Regular hours on Monday; ALL CLASSES! Have an AWESOME New Years weekend! #2016gainz #2017goals #cfotfamily @joysticksandbarbells @kellkelltri

CrossFit Old Town shared a link on Facebook

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 1-Curtis P (115/75) 2-HSPU 3-ManMaker (25/20) 4-Thruster (115/75) 5-Muscle Ups 6-Wall Ball 7-TTB 8-Goblet Squat 9-Loupee 10-Pull up 11-KB Swing 120 DU1 2-1 3-2-1 4-3-2-1……….. https://crossfitoldtown.com/12-days-of-x-mas/

CrossFit Old Town shared a link on Facebook

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) teams of two 3rds 80 Wall Ball (if ball hits floor or cycle rate stops immediate 20 Air squats) 60 PULL UPS(partner 2 must hang from bar if drop immediate 10 push penalty 40 V Ups (Partner 2 must hold plank while reps are completed) https://crossfitoldtown.com/saturday-86/

CrossFit Old Town shared a link on Facebook

CrossFit Old Town – CrossFit View Public Whiteboard Metcon (Time) 100 du 25 s2oh 115/75 20 pull up 15 hspu 100 du 25 s2oh 115/75 20 pull up 15 hspu 100 du 25 s2oh 115/75 20 pull up 15 hspu https://crossfitoldtown.com/friday-70/

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General Information

NameCrossFit Old Town
OwnerJerry Hill
Websitewww.crossfitoldtown.com
Phone(703) 347-3931
Emailjerry@crossfitoldtown.com
Address805 N Royal St
Alexandria, VA 22314

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