Happy Birthday Coach Craig!! Strength: Front Squat 3×5 Front Squat holds 3×15 sec @ 50% WOD: 3 Round Sprint: 10 Russian KBS 70/53 20/15 cal row 10 Wallball 20/14 Rest 3 minutes
Dan Broughton
Sunday, September 22nd
HERO WOD Trevor For time (in a team of four) 300 Pull Ups 400 Push Ups 500 Sit Ups 600 Air Squats
**RACE INFO** Saturday, September 21st
Hopefully you’ve seen the flyers on the whiteboard about our upcoming 5K with the Woodbridge Marines. This 5k is for us and them to close down the summer and bring some of our Woodbridge neighbors out to showcase their business… Read more »
Friday, September 20th
Strength: SnatchAccumulate 12 squat snatches at 80% of 1RM WOD: 4RFT 50FT DB Single Arm OH Walking Lunge 50/35 12 Single DB Box Step Up 50/35 24″/20″ 6 Strict HSPU(12 min time cap)
Thursday, September 19th
Strength: Volume Overhead Squat 4×12 WOD: 2RFT Calorie Bike 20/15 15 S2O 95/65 Calorie Row 20/15 15 S2O 95/65
Wednesday, September 18th
Skill: Bar MU skill work Accumulate 15 jumping turnover + dips Accumulate 15 hips to bar (or closest achievable) If you have bar muscle ups: 10/8/6/4/2 in as little sets as possible WOD: 10 minutes to complete: 3 rounds 10… Read more »
Tuesday, September 17th
Strength: Strict Press 4×8 WOD: AMRAP 12 10 Wall Ball 20/14 10 DB Burpee Deadlift 35/20 50′ walk with one DB in farm carry and one overhead 50′ walk with hands reversed
Monday, September 16th
WOD: Fran 21/15/9 Thrusters 95/65 Pull Ups Skill (after WOD): Freestanding Handstand/Handstand Walk skill work: Wall walks Wall kick-ups/freestanding kick ups Handstand bailing practice Shoulder Taps
Sunday, September 15th
Join us for open gym from 10am – noon!
Saturday, September 14th
PARTNER WOD: Teams of 2For Time: 800m Run (together) 80 Wall Balls 20/14 80 Push Ups