4 rounds for time: 30 double unders 8 single arm KB thrusters (right arm AHAP) 8 KB reverse lunges (right leg) 8 single arm KB thrusters (left arm AHAP) 8 KB reverse lunges (left leg) *Rest 30 seconds
OHS 5-5-5-5-5 then.. AGOQ Workout #4 AMRAP 5 minutes: 9 HSPU 6 burpees 3 snatches 165/115
Bench Press 1-1-1-1-1 then.. 21-15-9 Push press 115/85 T2B
*New Coach Alert* Please help me in welcoming Kat Helwig to the CrossFit Woodbridge team! Kat has an extensive background with personal training and exercise physiology. Currently she is pursuing a Masters degree in Exercise, Fitness and Health Promotion and… Read more »
Please join us today for Hero WOD Sunday from 10 am-12. The Hero WOD will be… “Loredo” U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team,… Read more »
Teams of 3: 40 minute AMRAP 1800 m row 90 double KB front rack squats 53/35 1800 m row 90 KB swings 53/35 1800 m row 90 shoulder 2 OH 95/65
21-18-15-12-9-6-3 Calorie Row KB Swings 53/35 Wall balls 20/14 T2B *25 minute time cap
5 rounds for time 50 double unders 35 sit ups 10 power clean 135/95
*New Coach Alert!* Please help us welcome a new coach the CFW community, Marcie Fyock. Marcie has an ABUNDANCE of knowledge and experience..to mention a few a Doctorate in Athletic Training and a Masters in Exercise Science. Marcie has been… Read more »
*New Coach Alert!* Please help us in welcoming a new coach to the CFW family, Miranda Desmarais. Miranda has been an avid CrossFitter since 2013 and has a lot of knowledge/ experience to bring to the table. See below for… Read more »
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.
20 Deadlifts (275lbs)
20 KB swings (2pood)
20 Overhead Squats (115lbs)
20 Pullups (Chest to Bar)
20 Box jumps (24″)
20 DB Squat Cleans (45lbs each)