21, 15 and 9

Thrusters (95,65)



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Team time


If you know someone or have friends that want to register for our free intro class send them this link.








Teams of 4 – Divide into 2 Pairs

For time complete: 25 Team Burpees (in unison) * All teammates do 25 burpees Station 1:


Partner 1 – 25 STO (155/105) Partner 2 – Hollow Rings Static Hold (in order for STO to count)

Partner 3 – Overhead barbell hold (155/105) (in order for Dips to count) Partner 4 – 25 Ring Dips

When complete switch

Station 2:

All run 400 25 Team Burpees (in unison)

3-2-1 Go The team completes 25 burpees in unison then moves to the 2 stations. Both Stations begin working simultaneously.

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For time:

2 rounds

50 wall balls

100 Double unders

35 goblet squat (53,35)

30 Pull-ups

25 Burpees


*Notice we’ve been doing a pretty good amount of burpees.  #1.  They’re great for conditioning.  #2. I know they will be in the open in some capacity.  #3.  You can move your body through a more complete range of motion.

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Jen Curry has been working her A off and it’s paying off.  She got her first rope climb last week and is working on her first HSPU and pull-up.  She’s also crushing it in the nutrition challenge leading the way with AMRAP in 4 weeks of questions.  Doing well, bud.  Keep it up.


Snatch 5 Rm from the ground *drop each rep.


6 Rounds

8 Ring dips

8KB Swings (70,53)


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If you don’t have veins in your head like this bearded fella above then you’re not intense enough.

Saturday we will host our second free class to anyone interested in CrossFit Woodbridge and all it’s awesomeness.  If you have friends who would like to attend send them this link (



Back Squat

10 rep just kidding.

5Rm at 90% of Monday’s 5Rm.

Jerk 5Rm from the rack

3×15 GHD sit-ups

3×20 Abmat Sit-ups

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WOD and Wine


Get ready for our WOD and wine event coming up Feb 7th at 11:30!!  Coach Lindsey Force will be coaching a good little Bootcamp style workout for you.  Everyone is welcome to this event but just so you know, we’ll be focusing on our ladies as Corey from Max Muscle will be giving women’s nutrition as well as taking all the questions you ladies have about nutrition.  This will be a fun little event for you to participate.  Bring a friend and have some fun.  The $5 will be your ticket to Winestyles Montclair for the wine tasting at 2pm!!

Also, with this snow coming, not sure how bad its going to be but stay tuned to FACEBOOK for updates in the mornings.


Power Clean 5Rm (from the ground, drop every rep)


12 minute AMRAP

20 Wall Balls

20 Box Jumps

20 Push-ups

20 Pull-ups



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New Phase


Today marks the first day of our second three week phase in our twelve week strength phase.  I’d like to congratulate you on getting through that squat phase.  Hopefully, you’ve added a little bit of muscle, strengthened your connective tissues and your central nervous system and of course, increased your squat.  That was the intent.  Now, we will start getting a bit more technical with the lifts.  Bars will start coming from the floor with the Olympic lifts so that means focusing on all aspects of the pulls AND moving your bodies.


Back Squat 5rm


3 rounds of 1 minute on :30 off of:

Thrusters (65, 45) *yep it’s light.  This is conditioning.  Especially for those doing the open

3 rounds of 1 minute on :30 off of: burpees

3 rounds of 1 minute on :30 off of: Toes to bar

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Sunday Funday


10am:  Skill.  Kipping, Pull-ups and Muscle ups


AMRAP in 8 Minutes

4 rounds

12 Push Press

10 Box Jumps

*After four rounds 10 Muscle ups.

**Complete the ten muscle ups and move in to round 2.

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Partners and free class


Don’t forget that today we have a free class at 10:30.  It will be held in the strong side for anyone interested.



Snatch 12×1 at 70% of 1RM

Clean and Jerk 12×1 at 70% of 1RM


Teams of Four (2 men, 2 women)

Split the work any way you want: One person working at at time, except where annotated*

100 pull-ups,  20 Unison Push-ups*, 25 HSPU, 50 Arms interlaced Situps* 75 Power Cleans (135/95) 100 Deadlifts (225/155) 200 Double Unders 300 cal Row


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Free Class on Saturday calling all that are interested



Our free class starts Saturday at 10:30am.  There is a cap on this class so if you have friends coming that are interested.  Have them register here


Also, thank you for letting everyone know about this and how you love it here, I appreciate the e-mails and stuff!!

First, you got the email about new things at CrossFit Woodbridge in the New Year.  I’ve gotten a lot of voided checks but not everyone’s.  When you get a chance, bring one in and be entered to win 2 months at CFW for free!.

Secondly, Our WOD and Wine event will be Feb 7th at 11:30.  The Cost is $5 which gets you a ticket to a Wine tasting later in the day for CFW folks only.  That will take place at Wine Styles of Montclair at 2pm.

Third, we have a new T-shirt being launched that will be our Team/family shirt when we got to comps, support events and so on.  You can pre-order at the clipboard in the proshop

Lastly, the games season is upon us and I plan on running our Friday night lights just like previous years.  All divisions will be there.  RX’d, Scaled, Masters and of course Kids!! One change, we will be having it on Saturdays.  I hated that people rushed to get here after work, not warm, not ready so, Saturday we can take our time and crush it and then hang out afterward.  We will have T-shirts available for pre-order very soon for this also.  When the shirt comes out you need to move fast and make your order for it to be here on time for our season.  Our first Saturday CFW Games event will be Feb 28th!!


A. 15 Minutes to complete a “flight simulator”

5 unbroken double unders

10 unbroken…



All the way to 50 unbroken double unders counting by fives and then back down to 5.  * double unders must be unbroken or start that number over.

B. Row 2K for time

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