Blog Archives

Thursday – 5/5/2016: Front Squats & Seated Wall Balls (what?)

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GET YOUR 2016 CROSSFIT WOODBRIDGE “MURPH” SHIRT NOW!
“MURPH” 2016 IS MEMORIAL DAY – MONDAY MAY 30TH
CREW NECKS!  SCOOP NECKS!  TANK TOPS!

Thursday – 5/5/2016

Strength: Front Squat (Week 5 Day 2)

5 @ 60%
4 @ 70%
3 @ 75%
3 @ 80%

Less volume, more intensity. Make sure to rest and use the adjusted “1RM Back Squat” number you’ve settled on over the past couple weeks to calculate your weights.

All percentages are still based on 1RM Back Squat.

MetCon
For Time

30 Seated Wall Balls 20/14#
5 Burpees
200m Run
20 Seated Wall Balls
10 Burpees
200m Run
10 Seated Wall Balls
15 Burpees
200m Run

Seated wall balls should be performed seated on the floor, legs extended, soles of shoes on the wall, feet shoulder-width apart, throwing to a target equal to your height.

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Wednesday May 4

Tabata Mountain climbers

 

10 min AMRAP of

30 m DB lunges

15 DB thrusters

 

Tabata Flutter kicks

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Wednesday – 5/4/2016: Pendlay Row & AMRAP

MOCKUPMURPH2016-2 (1)

GET YOUR 2016 CROSSFIT WOODBRIDGE “MURPH” SHIRT NOW!
“MURPH” 2016 IS MEMORIAL DAY – MONDAY MAY 30TH
CREW NECKS!  SCOOP NECKS!  TANK TOPS!

Wednesday – 5/4/2016

Strength: Pendlay Rows
4 x 5

Warm-Up, then find a weight that is challenging for 5 reps and perform all 4 sets at that weight, resting adequately between sets.

Use a braced neutral spinal position, holding your torso parallel to the floor for the entire lift. The rep should start and finish with the plates touching the floor, and the bar making contact with the lower ribs. All reps should be touch-and-go.

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MetCon
AMRAP 15

15 Push-Ups
10 Toes-To-Bar
5 Deadlifts 225/155#
10 Chest-To-Bar Pull-Ups

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Tuesday – 5/3/2016: Weightlifting & “Murph” Shirts!

Murph 2016 Shirt

GET YOUR 2016 CROSSFIT WOODBRIDGE “MURPH” SHIRT NOW!
“MURPH” 2016 IS MEMORIAL DAY – MONDAY MAY 30TH

Tuesday – 5/3/2016

Skill: Split Jerk

Weightlifting
EMOM 10

Power Clean + Power Jerk + Split Jerk

Learn how to split jerk and practice!
Also, try to beat your weight from last week’s PC+PJ+PJ complex.

  • Start with a weight you are confident you will be successful with in the first round.
  • Increase weight from minute to minute based on successful lifts and feel.
  • If you perform the complex successfully on two consecutive minutes, you must increase weight.
  • If you fail to perform the complex on two consecutive minutes, you must decrease weight, then build back up.

MetCon
9 Rounds

0:20 Row
0:40 Rest

Set the damper to 10, row as hard as possible for the ENTIRE 20 seconds, and go all out on every sprint effort. Absolutely no pacing!

Record the lowest and highest number of meters rowed.
Take a look at the video below to set up the monitor.

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Monday May 2

Benchmark #1

500 m row

50 squats

40 sit ups

30 push ups

20 pull-ups

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Monday – 5/1/2016: Back Squats & Ring Dips

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Monday – 5/2/2016

Strength: Back Squat (Week 5 Day 1)
8 @ 65%
6 @ 75%
4 @ 85%
4 @ 90%

Get that heavy set of 4! Enjoy a bit of tapering volume and the increased intensity!

All percentages are based on 1RM Back Squat.

MetCon
For Time

Buy in:
30 Air Squats

10-8-6-4-2
Power Cleans 155/105#
Ring Dips

Cash out:
30 Air Squats

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Sunday – 5/1/2016: Open Gym

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Sunday 5/1/2016

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 April 30

In teams of 2:

1000 m row

200 jumping lunges

150 mountain climbers

100 push ups

1000 m row

 

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Saturday – 4/30/2016: Partner WOD & Rowfest Cookout

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TODAY AT NOON: Get your row on, BBQ with friends, and have fun!
Check out the event page HERE, or click the picture above.
RSVP, BYOB, and bring a friend!

Saturday – 4/30/2016
Partner WOD

AMRAP 20

Partner A performs
5 Kettlebell Deadlifts 70/53#
5 Kettlebell Goblet Squats
5 Kettlebell Swings

while Partner B performs
10 Burpees

the both partners together
200m Run

*Partners must alternate kettlebell/burpees each round*

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Friday April 29

10-1

burpee box jumps

1-10

v-ups

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