Blog Archives

Monday – 6/27/2016: Deadlifts & Kettlebells

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Monday – 6/27/2016

Strength: Deadlift

3-3-3-3-3

Use at least 5 work sets to build to a heavy triple. This may or may not beat your previous 3RM, so check your numbers before you get started.

MetCon
AMRAP 12

5 Chest-To-Bar Pull-Ups
5 Kettlebell Front-Rack Squats Right-Handed 53/35#
5 Kettlebell Thrusters Right-Handed
5 Kettlebell Front-Rack Squats Left-Handed
5 Kettlebell Thrusters Left-Handed

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Sunday – 6/26/2016: Open Gym

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Sunday – 6/26/2016

Open Gym: 10:00AM – 12:00PM

Come in and do a WOD you missed with friends, or work on a weakness with a coach!

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Saturday – 6/25/2016: EVERYONE OUTSIDE FOR 10AM CLASS!

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Saturday – 6/25/2016

Team WOD!
AMRAP 20

In teams of three or more:
With at least one teammate running at all times…

The remainer of the team works together to complete:
5-10-15-20-25-30…

Kettlebell Swings
Wall Balls

*Share reps and rotate however you decide as a team*

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Friday – 6/24/2016: Front Squats & Wall Walks

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Friday – 6/23/2016

Be at the 6:30PM Goodbye WOD for Coach Jason TONIGHT before he moves to the Outer Banks!

Strength: Front Squat

IF YOU HAVEN’T ALREADY, PLEASE USE TODAY AS YOUR FINAL OPPORTUNITY TO FIND YOUR 1RM BACK SQUAT! (Subtle, right?)

If you missed Tuesday of this week, and both Monday and Thursday last week… HERE is a suggested rep scheme to help build to a new 1RM Back Squat. If you were here, but want another shot to set a PR, today is your day!

If you’ve already set a new Back Squat 1RM, do this instead:

Front Squat:
5 @ 55%
5 @ 60%
5 @ 65%

Percentages are based on your 1RM Back Squat.

MetCon
For Time:

21 Overhead Squats 115/75#
7 Wall Walks (“Nose & Toes”)
15 Overhead Squats
5 Wall Walks
9 Overhead Squats
3 Wall Walks

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Thursday – 6/23/2016: Deadlifts and Running and Burpees, OH MY!

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Thursday – 6/23/2016

Metcon
10 x 3:00 Rounds

Each Round:
0:00-2:00
3 Deadlifts 225/155#
Run 200m
(then rest)
2:00-3:00
AMRAP Over-The-Bar Burpees

Score = Total Burpees

Strive to perform all 3 deadlifts every round with impeccable position and unbroken touch-and-go technique, controlling both the concentric and eccentric portions of the movement without having to drop the bar from the top today. You’ll get more strength gains, and even with the run there’s plenty of time.

REMEMBER, AFTERNOON AND EVENING CLASSES ARE ENCOURAGED TO SUPPORT A GREAT CAUSE BY GOING TO EAT AT NANDO’S AFTER THE WOD!

woodbridge military (002)

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Wednesday – 6/22/2016: Strict Press & Plyo Push-Ups

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Wednesday – 6/22/2016

Strength: Strict Press

3-3-3-3-3

Use at least 5 work sets to build to a heavy triple.

MetCon
AMRAP 7

5 Cal Row
10 Plyo Push-Ups To Plates 45/25
15 Cal Row
20 Plyo Push-Ups To Plates
25 Cal Row
30 Plyo Push-Ups To Plates

Continue this pattern until the 7:00 mark.
Score = Total Reps

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Tuesday – 6/21/2016: Back Squats & Ring Dips

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Tuesday – 6/21/2016

Strength: Back Squat

If you haven’t already, use today to find your 1RM. If you missed both Monday and Thursday last week HERE is a suggested rep scheme to help you do exactly that.

If you’ve already set a new Back Squat 1RM, do this instead:

5 @ 60%
5 @ 70%
2×5 @ 75%

Percentages are based on your 1RM Back Squat.

MetCon
For Time:

15 Ring Dips
10 Dumbbell Box Step-Ups 30/20# 24/20″
10 Ring Dips
20 Dumbbell Box Step-Ups
5 Ring Dips
30 Dumbbell Box Step-Ups

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Monday – 6/20/2016: Power Snatch 1RM & Mo’ Barbell

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Monday – 6/20/2016

Weightlifting
15:00 to find a 1RM Power Snatch

MetCon
AMRAP 5
5 Shoulder-To-Overhead 95/65#
10 Hang Power Cleans
15 Back Squats

2:00 Rest

AMRAP 5
5 Shoulder-To-Overhead 95/65#
10 Hang Power Cleans
15 Back Squats

Record scores of “Rounds + Reps” from each AMRAP.

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Sunday – 6/19/2016: Open Gym

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Sunday – 6/19/2016

Open Gym: 10:00AM – 12:00PM

Come in and do a WOD you missed with friends, or work on a weakness with a coach!

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Saturday – 6/18-2016: CFW Regionals

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CFW Regionals are TODAY at 9:00AM!
Check Facebook and Instagram for the announced workouts!

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