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CrossFit is the principal strength and conditioning program for Police Academies, Tactical Ops (TacOps), Military Special Ops (SpecOps), Martial Artists and Pro-Athletes. Come to The Compound to see Virginia's new, premiere gym, personal training, & fitness center.
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2011
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July
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- WOD 15 - 12 - 9 - 6 - 3 CLEAN & JERK 135/95...
- WOD ROW x 2000 METERS
- WOD A.M.R.A.P x 15 MINUTES DEADLIFT 155/1...
- WOD 5 ROUNDS OVERHEAD SQUAT BODYWEIGHT x 5PU...
- WOD CLEAN = FIND ONE REP MAX A.M.R.A.P x 7 M...
- WOD JERK = FIND ONE REP MAX A.M.R.A.P x 12 ...
- OVERHEAD SQUAT = FIND ONE REP MAX 10-9-8-7-6-5...
- Odyssey Wild, Wonderful 24 Hour AR ALRIGHT GUYS, ...
- WOD DEADLIFT 3 x 5 3 ROUNDS SNATCH 13...
- PRESS 3 x 5 5 ROUNDS H.S.P.U x 15TOE TO BA...
- WOD SQUAT 3 X 5 3 ROUNDS PULL-UP x 20 B...
- Alright guys, after a truck load of peer pressure...
- WOD ROPE CLIMB x 12PUSH PRESS 160/110 x 24BO...
- WOD 5 ROUNDS HANG POWER CLEAN 115/80 x MAX...
- “Bull” Two rounds for time of: 200 Double-u...
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July
(15)
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