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Sunday – 7/31/2016: Hero WOD Club

Hero WOD Club

Sunday – 7/31/2016

At 10:00AM a Hero WOD will be selected out of the hopper, everyone will warm up together, then complete that Hero WOD, right then and there!

Once completed, the top 5 scores for men and women will go on the big board in the gym, and that Hero WOD will be withdrawn from the hopper so that it’s not repeated. Remember, although everyone is trying to have their name in the top 5, these workouts are about the name of the hero which sacrificed their life for your freedom. These workouts are to be done with the utmost integrity and virtuosity.

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Saturday – 7/30/2016: Team Row Relay!

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Saturday – 7/30/2016

Team WOD
AMRAP 20

20 Cal Row Relay

While “waiting” for your turn to row…
AMRAP Burpees Over 20″ Box

Teams must cycle members on every burpee, as well as in order through the row station.

Score = Total Burpees + Total Cals

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Friday – 7/29/2016: Deadlift & Move Your Body

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Friday – 7/29/2016

Strength: Deadlift

If you missed last Monday 7/18/16, then set a 1RM today.

If you have an established 1RM, use today to set a 3RM, and strive for 93% of your 1RM, and/or to beat your heavy triple/3RM from 6/27/16.

MetCon
For Time:

21-15-9

Toes-To-Bar
Handstand Push-Ups

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Thursday – 7/28/2016: Clean Work & Farmer Carries

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Thursday – 7/28/2016

Weightlifting
8 x 2:00

Power Clean + Hang Squat Clean + Front Squat

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

MetCon
For Time:

200m Farmer’s Carry 40/30# (each hand)
15 Box Jumps 30/24″
200m Farmer’s Carry

Rest 3:00

200m Farmer’s Carry
15 Box Jumps
200m Farmer’s Carry

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Wednesday – 7/26/2016: Bench Press & Finish Fast

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Wednesday – 7/26/2016

Strength: Bench Press

3-3-3-3-3

Take at least 5 work sets to build to a heavy set of 3 reps. Strive to beat your weight from 7/6/16.

MetCon
For Time:

500m Row
5 Shoulder-To-Overhead 155/105#
400m Run
3 Shoulder-To-Overhead
30 Abmat Sit-Ups
1 Shoulder-To-Overhead

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Yoga is at 6PM every Thursday! (not 7PM)

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Yoga Class is now at 6:00PM on Thursdays

Classes are still $15 per class or a 5-class punch card at $50.  Classes will be limited to 10 yogis per class.  Again, the class schedule is Thursdays at 6:00pm as well as Saturdays at 10:00am.

Check out the class calendar and pick your single class
or
Get a 5-Class Pass and sign into the classes you choose when you arrive at the gym!

In each class you’ll spend an hour challenging your mind, body, and spirit to unite. Ignite your inner fire and bring peace, relaxation, and rejuvenation to your sense of being. All levels are welcome and all levels are encouraged to find a personal edge in their practice and leave competition at the door. Yoga poses and breath control will help to increase strength, flexibility, and balance, discouraging injury in your everyday activities and exercises. Meditation and focused intentions will detoxify the mind and spirit of negative thoughts and emotions to overcome barriers in reaching your full potential.

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Tuesday – 7/26/2016: Front Squat & AMRAP

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Tuesday – 7/26/2016

Strength: Front Squat

3×5

Either use slightly more weight than you did on 7/11/16, or use 65% of your 1RM Back Squat today.

MetCon
AMRAP 15

70 Double-Unders
50 Russian Kettlebell Swings 70/53#
30 Wall Balls 20/14# 10/9′
10 Ring Muscle-Ups

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Weekly Accessory Homework!

Accessory Work For The Week Of Monday 7/25/2016:

  1. 4mins in the chest and shoulder opener from Coach Meaghan: 3x
  2. 1×100 Banded Tricep Push-Downs: 2x
  3. 200m Ab Row: 2x
  4. 3×30 GHD Hip Extensions: 3x
  5. 3×20 Med Ball Russian Twists: 3x

This represents work to be done in addition to attending classes regularly. These exercises are a great way to “fill in the gaps” of strength, mobility, and control necessary to excel at the functional movements and classical lifts we practice and perform day-in and day-out.

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Vet Expo 2K16 – Saturday 8/20/2016 11AM-2PM At CrossFit Woodbridge

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As a Veteran, I have seen the red tape and what seems like an endless road of unanswered questions. Furthermore, I have also been misguided by my fair share of unqualified people. My mission is to simplify this process. Instead of the Veteran having to spend countless hours navigating through unorganized websites or trying endlessly to get someone on the phone, I am going to make the process easier by bringing the Veterans Affairs office to us!

On August 20th, CrossFit Woodbridge will be hosting the VET EXPO 2K16. On this day, the Veterans Affairs office will be coming to CrossFit Woodbridge to introduce E-Benefits and enroll those that are interested.

In addition to the Veterans Affairs Office, the VET EXPO 2K16 is going to bring a variety of organizations together so we know who and what is available to lend a supporting hand. Whether it is a fishing group, a CrossFit gym, or simply just a group of guys that get together for no apparent reason, I want you to know what communities are available for you to become a part of.

This is a free, not for profit event.
Interested in attending? CLICK HERE

Interested in supporting this expo or would like to have a table set up to promote your organization? Please e-mail dan@crossfitwoodbridge.com

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Monday – 7/25/2016: A Snatch Complex & Thrusters

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Monday – 7/25/2016

Weightlifting
8 x 2:00

Power Snatch + Hang Squat Snatch + Overhead Squat

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

MetCon
For Time:

20 Thrusters 95/65#
15 Burpees Over-The-Box 24/20″
10 Thrusters
5 Burpees Over-The-Box

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