Announcing The CrossFit Woodbridge Hero WOD Club!
The inaugural Hero WOD will be completed on Monday 7/4/16 at 10:00AM.
Here’s how it works… Coach Steve will draw 1 Hero WOD 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. Completed Hero WODs will be withdrawn from the hopper so that they are not repeated (who really wants to do Murph THREE times in a year?). After July 4th the Hero WOD Club will happen every other Sunday at 10:00AM starting 7/17/2016. 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.
Thursday – 6/30/2016
Test: 2min Max Double-Unders
40 Russian Kettlebell Swings 53/35#
Wednesday – 6/29/2016
750m Row (For Time)
Work to the heaviest weight possible of:
Deadlift + Hang Squat Clean + Front Squat (For Weight)
800m Run (For Time)
Tuesday – 6/28/2016
Strength: Push Press
Use at least 5 work sets to build to a heavy triple. Focus on a vertical dip-drive.
Overhead Lunges (in-place) 95/65#
Box Jumps 24/20″
Monday – 6/27/2016
Use at least 5 work sets to build to a heavy triple. This may or may not beat your previous 3RM, so check your numbers before you get started.
5 Chest-To-Bar Pull-Ups
5 Kettlebell Front-Rack Squats Right-Handed 53/35#
5 Kettlebell Thrusters Right-Handed
5 Kettlebell Front-Rack Squats Left-Handed
5 Kettlebell Thrusters Left-Handed
Sunday – 6/26/2016
Open Gym: 10:00AM – 12:00PM
Come in and do a WOD you missed with friends, or work on a weakness with a coach!
Saturday – 6/25/2016
In teams of three or more:
With at least one teammate running at all times…
The remainer of the team works together to complete:
*Share reps and rotate however you decide as a team*
Friday – 6/23/2016
Be at the 6:30PM Goodbye WOD for Coach Jason TONIGHT before he moves to the Outer Banks!
Strength: Front Squat
IF YOU HAVEN’T ALREADY, PLEASE USE TODAY AS YOUR FINAL OPPORTUNITY TO FIND YOUR 1RM BACK SQUAT! (Subtle, right?)
If you missed Tuesday of this week, and both Monday and Thursday last week… HERE is a suggested rep scheme to help build to a new 1RM Back Squat. If you were here, but want another shot to set a PR, today is your day!
If you’ve already set a new Back Squat 1RM, do this instead:
5 @ 55%
5 @ 60%
5 @ 65%
Percentages are based on your 1RM Back Squat.
21 Overhead Squats 115/75#
7 Wall Walks (“Nose & Toes”)
15 Overhead Squats
5 Wall Walks
9 Overhead Squats
3 Wall Walks
Thursday – 6/23/2016
10 x 3:00 Rounds
3 Deadlifts 225/155#
AMRAP Over-The-Bar Burpees
Score = Total Burpees
Strive to perform all 3 deadlifts every round with impeccable position and unbroken touch-and-go technique, controlling both the concentric and eccentric portions of the movement without having to drop the bar from the top today. You’ll get more strength gains, and even with the run there’s plenty of time.
REMEMBER, AFTERNOON AND EVENING CLASSES ARE ENCOURAGED TO SUPPORT A GREAT CAUSE BY GOING TO EAT AT NANDO’S AFTER THE WOD!