Dan Broughton

Happy New Year! We are closed today!

** 9:30am class only today ** WOD: AMRAP 615 Cal Bike10 Pull upsRest 3 minAMRAP 615 Cal Row10 Burpee over rowerRest 3 minAMRAP 6200m run15 Wall Ball 20/14 Core – 3×20 weighted sit ups (plate held out above you)

Strength: 3×5 Push Press3×3 Push Jerk3×1 Split Jerk WOD: AMRAP 128 Pull Ups8 Box Jumps5 Clean and Jerks (95/65) * Every completed round add 20/10lbs to the clean and jerks. Rx weights will be as follows: 95/65 > 115/75 >… Read more »

HERO WOD: Hansen: 5 RFT30 KBS 70/5330 Burpees30 GHD Sit Ups (or regular)

PARTNER WOD: Teams of 2:Partner 1: 40/30 Cal RowPartner 2: AMRAP C&J 115/75Switch and RepeatPartner 1: 40/30 Cal RowPartner 2: AMRAP Snatch 115/75Switch and RepeatPartner 1: 40/30 Cal RowPartner 2: AMRAP Wall Ball 20/14 CORE: 3 Rounds30s V-Ups/30s rest30s Leg… Read more »

Strength: Bent Over Barbell Row 4×8 WOD: For Time: (20 min cap)27-21-15-12-9-6-3Overhead Squat 75/55Bar Facing Burpees

Strength: Front Squats 4 sets of 62 reps at 90%rest 15s4 reps at 80%Rest 2 minutes WOD: For Time:50 Cal Bike (or row)40 TTB / K2E30 Power Clean 115/7520 Front Squat 115/7510 Bar Muscle Ups or pull up/dip combo There… Read more »

Merry Christmas! We are closed today but will be open tomorrow at 9:30am with normal afternoon schedule to follow (no 6am class on 12/26)

Crossfit Woodbridge will be open for a 9:30am WOD only today! 12 Days Of Christmas: 1 Sumo Deadlift High Pull 75/55 2 Thrusters 75/55 3 Push Press 75/55 4 Power Clean 75/55 5 Power Snatch 75/55 6 KB Swings 53/35… Read more »

Strength: 3×5 Strict Press (All @ same weight) WOD: For Time:15-10-5Deadlift 275/205Strict HSPUStrict C2B Pull Up