Blog

Sunday – 8/21/2016: Open Gym

DSC_1757

Sunday – 8/21/2016

Open Gym: 10:00AM – 12:00PM

Come in and do a WOD you missed with friends, or work on a weakness with a coach!

Posted in | Comments Off on Sunday – 8/21/2016: Open Gym

Saturday – 8/20/2016: Partner Double “Jackie”

DSC_1791

THERE WILL BE ONLY A 9AM CLASS TODAY IN ORDER TO SET UP FOR VET EXPO 2K16

Saturday – 8/20/2016

Partner WOD
For Time:

2000m Row
100 Thrusters 45/35#
60 Pull-Ups

Posted in | Comments Off on Saturday – 8/20/2016: Partner Double “Jackie”

Reminder: Saturday 9am only

DSC_1129

Reminder:  We will have one class at 9am this Saturday.  Vet Expo will be setting up at 10am.

 

Friday – 8/19/2016

Strength: Squats (Day 4/20) IT’S THE LAST DAY OF 80 REPS!

4 x (7 Front Squats + 13 Back Squats) @ 55% of Back Squat 1RM*

*If you weren’t here on Tuesday, your weight is 60% of your Back Squat 1RM

Perform this as 4 sets, all at the same weight. Each set is a total of 20 reps; 7 front squats immediately followed by 13 back squats. Rack the bar after the 7th front squat (do not take a rest), set up to back squat, take the bar out of the rack again, and perform the next 13 back squat reps to complete the set.

HERE is the template so you can enter your Back Squat 1 Rep Max, print, and come to class ready to work hard and then recover.

MetCon
3 Rounds For Time

12 Box Step-Ups with Med Ball Overhead* 24/20″ 20/14#
200m Run

*Hold the medicine ball with both hands, overhead, arms straight. The ball may not touch your head! If it does, your coach may decide a penalty at their discretion.

Posted in | Comments Off on Reminder: Saturday 9am only

Thursday – 8/18/2016: Jerks & Double-Unders

13445510_10154246445206228_3983920433951117111_n

Thursday – 8/18/2016

Skill: Jerk Work

Weightlifting
Push Press + Power Jerk + Split Jerk (from the rack)

Work to a heavy weight of the complex, using strong hip drive and efficient technique.

MetCon
AMRAP 12

20 Double-Unders
15 American Kettlebell Swings 53/25#
10 Toes-To-Bar

Posted in | 1 Comment

Wednesday – 8/17/2016: Running During The “Resting”

13507088_10154246445411228_569705516868123708_n

Wednesday – 8/17/2016

MetCon
0:00 – 8:00
27 Wall Balls 20/14 10/9′
21 Burpees
15 Wall Balls
9 Burpees
6 Power Cleans 135/95#
AMRAP Back Rack Barbell Lunges

8:00 – 18:00
Run 800m and Rest

18:00 – 24:00
15 Wall Balls
12 Burpees
9 Wall Balls
6 Burpees
3 Power Cleans
AMRAP Back Rack Walking Lunges

Score = Total Lunges Performed

Posted in | Comments Off on Wednesday – 8/17/2016: Running During The “Resting”

Tuesday – 8/16/2016: Squats & Unbroken Pull-Ups

DSC_1519

Tuesday – 8/16/2016

Strength: Squats (Day 3/20)

4 x (7 Front Squats + 13 Back Squats) @ 60% of Back Squat 1RM*

Perform this as 4 sets, all at the same weight. Each set is a total of 20 reps; 7 front squats immediately followed by 13 back squats. Rack the bar after the 7th front squat (do not take a rest), set up to back squat, take the bar out of the rack again, and perform the next 13 back squat reps to complete the set.

In case you missed it, this is what’s happening. HERE is the template so you can enter your Back Squat 1 Rep Max, print, and come to class ready to work hard and then recover.

MetCon
AMRAP 9

AMRAP Unbroken Pull-Ups
20 Abmat Sit-Ups
15 Push-Ups
10 Air Squats

Score = Total Pull-Ups

Posted in | Comments Off on Tuesday – 8/16/2016: Squats & Unbroken Pull-Ups

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

13516573_10154271337556228_751149367511798937_n

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

Posted in | Comments Off on Vet Expo 2K16 – Saturday 8/20/2016 11AM-2PM At CrossFit Woodbridge

Weekly Accessory Homework!

Accessory Work For The Week Of Monday 8/15/2016:

  1. Accumulate 7mins in a passive or active hang: two times this week
  2. 2×15 Kettlebell Windmills (each side): two times this week
  3. 1×50 Banded Good Mornings: three times this week
  4. 2×30 GHD Sit-Ups: three times this week
  5. 400m Double-Kettlebell Overhead Walk 35/26#: two times this week

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.

YouTube Preview Image
Posted in | Comments Off on Weekly Accessory Homework!

Monday – 8/15/2016: Snatch Doubles & Row and Rounds For Time

DSC_1651

Monday – 8/15/2016

Weightlifting
8 x 2:00

Squat Snatch + Squat Snatch

  • 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:

1000m Row immediately into…
4 Rounds
10 Overhead Squats 75/55#
6 Box Jumps 24/20″

Posted in | Comments Off on Monday – 8/15/2016: Snatch Doubles & Row and Rounds For Time

Sunday – 8/14/2016: Hero WOD Club

Hero WOD Club

Sunday – 8/14/2016

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.

Posted in | Comments Off on Sunday – 8/14/2016: Hero WOD Club

Like Us on Facebook