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Announcing the CrossFit Woodbridge Hero WOD Club!

Hero WOD Club

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 Completed Hero WODs will be withdrawn from the hopper so that they are not repeated (who really wants to do Murph THREE times in a year?).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.

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Thursday – 6/30/2016: Toes-To-Bars, Double-Unders, & Kettlebell Swings

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Thursday – 6/30/2016

Skill: Double-Unders

Test: 2min Max Double-Unders

MetCon
AMRAP 15

20 Toes-To-Bar
30 Double-Unders
40 Russian Kettlebell Swings 53/35#

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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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Wednesday – 6/29/2016: It’s Multi-WOD Day!

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Wednesday – 6/29/2016

0:00-5:00
750m Row (For Time)

5:00-10:00
1-2-3-4-5… (AMRAP)
Air Squats
Burpees

10:00-12:00
Rest

12:00-17:00
Work to the heaviest weight possible of:
Deadlift + Hang Squat Clean + Front Squat (For Weight)

17:00-18:00
Rest

18:00
800m Run (For Time)

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Tuesday – 2/28/2016: Push Press & For Time

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Tuesday – 6/28/2016

Strength: Push Press

3-3-3-3-3

Use at least 5 work sets to build to a heavy triple. Focus on a vertical dip-drive.

MetCon
For Time:

14-10-6-14-10-6

Overhead Lunges (in-place) 95/65#
Push-Ups
Box Jumps 24/20″

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Monday – 6/27/2016: Deadlifts & Kettlebells

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Monday – 6/27/2016

Strength: Deadlift

3-3-3-3-3

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.

MetCon
AMRAP 12

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

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Sunday – 6/26/2016: Open Gym

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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!

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Saturday – 6/25/2016: EVERYONE OUTSIDE FOR 10AM CLASS!

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Saturday – 6/25/2016

Team WOD!
AMRAP 20

In teams of three or more:
With at least one teammate running at all times…

The remainer of the team works together to complete:
5-10-15-20-25-30…

Kettlebell Swings
Wall Balls

*Share reps and rotate however you decide as a team*

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Friday – 6/24/2016: Front Squats & Wall Walks

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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:

Front Squat:
5 @ 55%
5 @ 60%
5 @ 65%

Percentages are based on your 1RM Back Squat.

MetCon
For Time:

21 Overhead Squats 115/75#
7 Wall Walks (“Nose & Toes”)
15 Overhead Squats
5 Wall Walks
9 Overhead Squats
3 Wall Walks

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Thursday – 6/23/2016: Deadlifts and Running and Burpees, OH MY!

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Thursday – 6/23/2016

Metcon
10 x 3:00 Rounds

Each Round:
0:00-2:00
3 Deadlifts 225/155#
Run 200m
(then rest)
2:00-3:00
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!

woodbridge military (002)

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