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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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2012
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February
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- WOD 4 ROUNDS OVERHEAD WALKING LUNGES 45/35 ...
- "Stephen" 30-25-20-15-10-5 rep rounds of: GHD s...
- WOD ON A CONSTANTLY RUNNING CLOCK, DO 1 POWER ...
- WOD DEADLIFT 3 x 5 7 ROUNDS SNATCH 1...
- WOD A.M.R.A.P x 12 KETTLEBELL CLEAN & JERK ...
- WOD "Nicole" Complete as many rounds in 20 minute...
- WOD 3 ROUNDS FRONT SQUAT BODYWEIGHT x MAX ...
- WOD 3 ROUNDS BOX JUMP x 15TOE TO BAR x 10BURP...
- WOD A.M.R.A.P x 20 SNATCH GRIP PUSH PRESS ...
- WOD A.M.R.A.P x 15 SNATCH 135/95 x 7 STR...
- WOD 4 ROUNDS DUMBBELL WALKING LUNGES 45/30 ...
- "Rahoi" Complete as many rounds as possible in...
- WOD 3 ROUNDS MAX KETTLEBELL SWINGS 72/53 MAX...
- WOD 3 ROUNDS FRONT SQUAT 185/130 x 5MUSCLE UP ...
- WOD 4 ROUNDS THRUSTER 75/50 x 15 ROPE CLIMB x...
- WOD "Diane" 21-15-9 reps of: 225 pound Deadlift...
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February
(16)
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