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Friday – 5/20/2016: Power Supply, Murph, & A Rope-Climbing Long Day!

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POWER SUPPLY IS NOW OUR EXCLUSIVE MEAL DELIVERY SERVICE!

Check out their weekly menus prepared by local chefs and order some delicious and nutritious meals to fuel your workouts! Power Supply’s ingredients and philosophy are simple and easy to understand, meals are delivered fresh with the best ingredients available without sacrificing flavor or pretending to be something they’re not. Check out the menu page and give it a shot! They’ve got paleo, vegetarian, and “mixitarian” options, as well as sweet bonus snacks like bars and soup. Eat well!

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Murph is Memorial Day, Monday 5/30/16 – RSVP on the Facebook event page now! (click the link HERE)

TEACHER APPRECIATION SUMMER MEMBERSHIP SPECIAL!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
ALL MEMBERS receive a $50 membership credit whenever a friend signs up!

Friday – 5/20/2016

Skill: Rope Climbing

MetCon
2 Rounds

2:00 Max Rope Climbs 15′
2:00 Max Cal Row
2:00 Max Box Step-Ups 24/20″
2:00 Max Double-Unders
2:00 To Run 400m (AFAP!)
2:00 Rest

Score = Total Reps and the times of each 400m Run

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Thursday – 5/19/2016: Front Squats & Handstands

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RSVP on the Facebook event page now! (click the link HERE)

Teacher Appreciation Summer Membership Special!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
***ALL MEMBERS get a $50 membership credit whenever a friend signs up***

Thursday – 5/19/2016

Strength: Front Squat (Week 7 Day 2)

5 @ 55%
4 @ 65%
4 @ 70%
4 @ 75%

That last set crept up from 70% last week to 75% this week!

Percentages are based on 1RM Back Squat.

MetCon
AMRAP 15

Rx
400m Run
Unbroken Handstand Push-Ups

Scaled
200m Run
Max Handstand Hold

Score = Total HSPU’s or Total Time in hold

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Wednesday – 5/18/2016: Bench Press & Kettlebells

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RSVP on the Facebook event page now! (click the link HERE)

ORDER YOUR 2016 CFW “MURPH” SHIRT BY WEDNESDAY!
CREW NECKS!  SCOOP NECKS!  TANK TOPS!

Teacher Appreciation Summer Membership Special!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
***ALL MEMBERS get a $50 membership credit whenever a friend signs up***

Wednesday – 5/18/2016

Strength: Bench Press

2-2-2-2-2

Build up to what feels like a “heavy” 2 reps today. It may or may not turn out to be a new 2RM. Try to beat your 4/28/16 weight for a heavy 3 reps.

Skill: Kettlebell Snatch

MetCon
AMRAP

1:00 Kettlebell Snatch Right-Handed
1:00 Rest
1:00 Kettlebell Snatch Left-Handed
1:00 Rest
1:00 Kettlebell Push Press Right-Handed
1:00 Rest
1:00 Kettlebell Push Press Left-Handed
1:00 Rest
1:00 Kettlebell Swing Right-Handed
1:00 Rest
1:00 Kettlebell Swing Left-Handed
1:00 Rest
1:00 Russian Kettlebell Swing Two-Handed
1:00 Rest
1:00 Russian Kettlebell Swing Two-Handed

Rx: 53/35#
Score = Total Reps

Note: Practice snatches and push presses with the kettlebell, but use a dumbbell in the WOD if the kettlebell is still banging into your forearm/wrist and will slow you down. You will still need a kettlebell for the swings.

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Tuesday – 5/17/2016: CJ Complex & A Triplet

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RSVP on the Facebook event page now! (click the link HERE)

ORDER YOUR 2016 CFW “MURPH” SHIRT BY WEDNESDAY!
CREW NECKS!  SCOOP NECKS!  TANK TOPS!

Teacher Appreciation Summer Membership Special!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
***ALL MEMBERS get a $50 membership credit whenever a friend signs up***

Tuesday – 5/17/2016

Weightlifting
EMOM 10

Power Clean + Front Squat + Split Jerk

Try to beat your weight from last week’s PC+PJ+FS+SJ complex.

  • 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
AMRAP 12

3 Power Cleans 205/135#
5 Box Jumps 24/20″
10 Toes-To-Bar

Posted in | Comments Off on Tuesday – 5/17/2016: CJ Complex & A Triplet

Monday – 5/16/2016: Back Squats & A MetCon

 

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RSVP on the Facebook event page now! (click the link HERE)

ORDER YOUR 2016 CFW “MURPH” SHIRT BY WEDNESDAY!
CREW NECKS!  SCOOP NECKS!  TANK TOPS!

Teacher Appreciation Summer Membership Special!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
***ALL MEMBERS get a $50 membership credit whenever a friend signs up***

Monday – 5/16/2016

Strength: Back Squat (Week 7 Day 1)

5 @ 70%
5 @ 80%
2 @ 85%
3 @ 90%
1 @ 100%

Make sure you warm up and rest between sets!

All percentages are based on 1RM Back Squat.

MetCon
For Time

200m Run
20 Plate Ground-To-Overhead 45/35#
15 Burpees To Plate
200m Run
15 Burpees To Plate
20 Plate Ground-To-Overhead
200m Run

Posted in | Comments Off on Monday – 5/16/2016: Back Squats & A MetCon

Sunday – 5/15/2016: Open Gym

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RSVP on the Facebook event page now! (click the link HERE)

GET YOUR 2016 CROSSFIT WOODBRIDGE “MURPH” SHIRT NOW!
“MURPH” 2016 IS MEMORIAL DAY – MONDAY MAY 30TH
CREW NECKS!  SCOOP NECKS!  TANK TOPS!

Announcing our Teacher Appreciation Summer Membership Special!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
***ALL MEMBERS get a $50 membership credit whenever a friend signs up***

Sunday – 5/15/2016

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 – 5/14/2016: Partner WOD

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RSVP on the Facebook event page now! (click the link HERE)

GET YOUR 2016 CROSSFIT WOODBRIDGE “MURPH” SHIRT NOW!
“MURPH” 2016 IS MEMORIAL DAY – MONDAY MAY 30TH
CREW NECKS!  SCOOP NECKS!  TANK TOPS!

Announcing our Teacher Appreciation Summer Membership Special!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
***ALL MEMBERS get a $50 membership credit whenever a friend signs up***

Saturday – 5/14/2016

Partner WOD
AMRAP 20

2-4-6-8-10…

Pull-Ups
Russian Kettlebell Swings 70/53#

***Partners must alternate running 200m throughout the WOD***
Partners work together to climb the rep ladder as high as possible in 20 mins!

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Friday – 5/13/2016: Front Squats & “Annie”

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RSVP on the Facebook event page now! (click the link HERE)

GET YOUR 2016 CROSSFIT WOODBRIDGE “MURPH” SHIRT NOW!
“MURPH” 2016 IS MEMORIAL DAY – MONDAY MAY 30TH
CREW NECKS!  SCOOP NECKS!  TANK TOPS!

Announcing our Teacher Appreciation Summer Membership Special!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
***ALL MEMBERS get a $50 membership credit whenever a friend signs up***

Friday – 5/13/2016

Strength: Front Squat (Week 6 Day 2)
5 @ 55%
4 @ 65%
2 x 4 @ 70%

Power through these “lighter” front squats with some speed up out of each rep!

Skill: Double-Unders

Work on eliminating the double bounce in singles, getting your first double-under, losing the single between strung-together doubles, and building giant sets of unbroken double-unders .

***If you can do 5 unbroken double-unders, do this benchmark WOD as Rx’d***

MetCon
“Annie”

50-40-30-20-10

Double-Unders
Abmat Sit-Ups

Beat your 2/18/2016 score/scale!

Posted in | Comments Off on Friday – 5/13/2016: Front Squats & “Annie”

Thursday – 5/12/2016: Fancy Pendlay Rows & Ring Dips

Teacher Special

Announcing our Teacher Appreciation Summer Membership Special!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
***ALL MEMBERS get a $50 membership credit whenever a friend signs up***

GET YOUR 2016 CROSSFIT WOODBRIDGE “MURPH” SHIRT NOW!
“MURPH” 2016 IS MEMORIAL DAY – MONDAY MAY 30TH
CREW NECKS!  SCOOP NECKS!  TANK TOPS!

Thursday – 5/12/2016

Strength: Supinated-Grip Pendlay Row
3 x 10

Demonstrate control at the top of each rep! As opposed to the explosive pull and “tap” of the barbell againgst the torso from the Pendlay rows last week, squeeze the top of each rep for a brief pause, demonstrating control on each rep. The weight used today will be significantly less than the weight used last week because of the increased reps AND this control aspect. Don’t worry, it’ll make you stronger anyway.

Warm-up, then find a weight that is challenging for 10 reps and perform all 3 sets at that weight, resting adequately between sets.

Use a braced neutral spinal position, holding your torso parallel to the floor for the entire lift. The rep should start and finish with the plates touching the floor, and the bar making contact with the lower ribs. All reps should be touch-and-go.

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Test: Unbroken Strict Ring Dips

*If you cannot perform a ring dip, make three attempts at a ring support with hollow position for maximum time and record your best attempt.

MetCon

AMRAP 4
Burpees Over-The-Box 24/20″

(2:00 Rest)

500m Row

Score both the AMRAP portion reps and the time for the row.

Posted in | Comments Off on Thursday – 5/12/2016: Fancy Pendlay Rows & Ring Dips

Wednesday – 5/11/2016: Snatching & “Diane”

MOCKUPMURPH2016-2 (1)

ONE WEEK LEFT TO ORDER YOURS!

GET YOUR 2016 CROSSFIT WOODBRIDGE “MURPH” SHIRT NOW!
“MURPH” 2016 IS MEMORIAL DAY – MONDAY MAY 30TH

Announcing our Teacher Appreciation Summer Membership Special!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
***ALL MEMBERS get a $50 membership credit whenever a friend signs up***

Wednesday – 5/11/2016

Weightlifting
EMOM 10

Hang Power Snatch + Power Snatch

Try to beat your weight from the 2x HPS complex a couple weeks ago.

  • 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
“Diane”

21-15-9

Deadlifts 225/155#
Handstand Push-Ups

Posted in | Comments Off on Wednesday – 5/11/2016: Snatching & “Diane”

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