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Monday – 7/18/2016: Let’s Deadlift & WOD!

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Monday – 7/18/2016

Strength: Deadlift

Find your 1RM

Strive to get 5-10% more weight than you got for your 3RM/heavy triple from 6/27/16

MetCon
AMRAP 10

5 Strict Pull-Ups
10 Abmat Sit-Ups
15 Air Squats

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Sunday – 7/17/2016: Hero WOD Club

Hero WOD Club

Sunday – 7/17/2016

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Once completed, the top 5 scores for men and women will go on the big board in the gym, and that Hero WOD will be withdrawn from the hopper so that it’s not repeated.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.

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Saturday – 7/16/2016: Partner WOD!

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Saturday – 7/16/2016

Partner WOD
AMRAP 20

200m Plate Hug Carry 90/60#
10 Dumbbell Manmakers 30/20#

Only one partner may be performing Manmakers at any time.

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Your yoga is here!

Yoga

We’re excited to announce that yoga classes are starting up again at CrossFit Woodbridge!

To begin, we’ll have a Couples Yoga class on Thursday 7/21/2016 at 7:00PM to jump-start your interest in Yoga as well as have a good time with your partner! Bring your buddy, your date, or come solo to make a new friend!  Spend a unique evening exploring partner yoga with the benefits of laugh-filled acrobatics, new challenges in athleticism, and gentle, tension-releasing assists.

Classes will be $15 per class or a 5-class punch card at $50.  Classes will be limited to 10 yogis per class.  Classes will be on Thursdays at 7:00pm as well as Saturdays at 10:00am.

Check out the class calendar and pick your single class
or
Get a 5-Class Pass and sign into the classes you choose when you arrive at the gym!

In each class you’ll spend an hour challenging your mind, body, and spirit to unite. Ignite your inner fire and bring peace, relaxation, and rejuvenation to your sense of being. All levels are welcome and all levels are encouraged to find a personal edge in their practice and leave competition at the door. Yoga poses and breath control will help to increase strength, flexibility, and balance, discouraging injury in your everyday activities and exercises. Meditation and focused intentions will detoxify the mind and spirit of negative thoughts and emotions to overcome barriers in reaching your full potential.

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Friday – 7/15/2016: Row, Dip, and Crawl

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Friday – 7/15/2016

Strength: Pendlay Row

Find your 8RM

Test: Unbroken Ring Dips

If you cannot perform an unassisted ring dip, then perform three max effort support holds on either the rings or boxes.

MetCon
AMRAP 10

5-10-15-20…

Wall Balls 20/14# 10/9′
*100ft Bear Crawl after each round of Wall Balls*

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Thursday – 7/14/2016: Cleaning & Toes-To-Barring

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Thursday – 7/13/2016

Weightlifting
8 x 2:00

Hang Power Clean + Front Squat + Hang Squat Clean

  • 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:

15 Power Cleans 135/95#
15 Toes-To-Bar
200m Run
12 Power Cleans
12 Toes-To-Bar
200m Run
9 Power Cleans
9 Toes-To-Bar

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Wednesday – 7/13/2016: Strict Press & Suitcase Carries

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Wednesday – 7/13/2016

Strength: Strict Press

2-2-2-2-2

Use at least 5 work sets to build to a heavy double. This weight will likely fall between your Strict Press triple from 6/22/16 and your Push Press triple from 6/28/16.

MetCon
AMRAP 15

5 Burpees
100m Right-Handed Kettlebell Suitcase Carry 70/53#
100m Left-Handed Kettlebell Suitcase Carry 70/53#
5 Deadlifts 225/155#

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Tuesday – 7/12/2016: A Snatch Complex & A Couplet

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Tuesday – 7/12/2016

Weightlifting
8 x 2:00

Hang Power Snatch + Overhead Squat + Hang 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:

27 – 21 – 15 – 9

Cal Row
Russian Kettlebell Swing 70/53#

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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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Weekly Accessory Homework!

Accessory Work For The Week Of Monday 7/11/2016:

  1. Accumulate 10mins resting in the bottom of an air squat: three times this week
  2. 1×100 Banded Tricep Push-Downs: twice this week
  3. 200m Ab Row (What’s that? Check out the video below!): twice this week
  4. 400m Kettlebell Suitcase Carry (each hand) 70/53#: twice this week
  5. 4×20 GHD Hip Extensions: three 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.

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