Job well done


A big shout out to all the CrossFit Woodbridge Games participants.  What a fun ending to a great open and finale on Saturday.  Intensity built throughout the day as positions changed and people started gunning for the podium.  There are so many cool things that happened throughout the competition that I can’t nail down just one.  A special shout out to the Fraser ladies as they received the “Spirit of the Games” award.  All three ladies gave it their all in their respective divisions and really made us proud.  Again congrats to everyone!!

We are on week 3 of our squat cycle.  I hope everyone is enjoying the strength portion of the programming.


Back Squat 5×5 at 75% of 1Rm


21, 15 and 9

Deadlift (155, 105)

Shoulder to overhead (155, 105)

*fast, furious and hopefully unbroken.  The aim is intensity for this short METCON (metabolic conditioning)


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4 Responses to Job well done

  1. Jenn V. says:

    I can’t believe I’m doing another 21-15-9 deadlift wod tomorrow. Too soon… tooooo soon… :*(

  2. Jenn V. says:

    And congrats to my lovely Fraser girls… wish I could put you all in my pocket! 🙂

  3. Candace Fraser says:

    Thanks JV! LOL!♡

  4. Rae says:

    What JV said (about the Fraser’s AND the deadlift WOD). (And btw, when I type “deadlift”, my auto-correct tries to change it to “deadliest”. LOL)

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