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Today:

partner barbara

5 rounds

20 pull-ups

30 push ups

40 sit ups

50 squats

*ome person works one rest

**run to track between rounds

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Cornhole

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Cornhole will be this Saturday following the morning classes.  if you’re interested in playing just come and we’ll get you into a bracket.  A partner is recommended.  We’ll go over the rules and get going ASAP.  Side bets and heckling are encouraged.  If you’d like to bring something to share that is encouraged as well.  The grill will be going, Jason has already purchased some dogs and the fixins as well..  BYOB if you’re drinking.  See you then!!

Today:

20 mins snatch work

then

4 rounds

5 snatches (155,105)

10 burpees

 

 

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Today:

front squat 5rm

then

3 rounds

row 250m

8 thrusters (135,95)

rst 1 min between rounds

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Push Press

3RM

Then

21, 15 and 9

Power Cleans (135, 95)

Front Rack Box Step ups (135, 95) on a 20″ box for everyone

Push Jerk (135, 95)

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Today:

Overhead squat 5×5 as heavy as possibl

then

3 rounds

40 double unders

15 pullups

20 squats

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Partners of two, one work, one rest.

AMRAP in 20:
35 kettlebell swings
30 push-ups
25 pull-ups
20 box jumps

Run 400

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Today:

Jerk work for 20 minutes

Then

21, 15 and 9

Push Jerk NOT PUSH PRESS (95,65)

Hang Clean *full clean

 

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Cornhole tournament

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Guys, don’t forget that we’re gonna have a fun little cornhole tournament next week on the 22nd.  We’ll start the tournament after classes on Saturday.  Feel free to bring something to share or throw on the grill.  If you have a cornhole set email info@crossfitwoodbridge.com if you’re willing to let the gym use it for the afternoon.

Today:

Back Squat 5x5x5x5x5

then

3 Rounds

Run 1 lap

30 burpees

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“Feels like a fight that’s gone bad”

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Today:

Fight Gone Bad

Three rounds of:
Wall-balls (Reps)
Sumo deadlift high-pull, (75/55) pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, (75/55) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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Today:

20 minutes for snatch work

*doesnt need to be heavy today just needs to be good!!

then

EMOM for 12 minutes

20 double unders

3 snatches *should be around 65% of 1Rm

 

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