Wednesday – 8/10/2016: Clean Doubles & AMRAP 10


Wednesday – 8/10/2016

8 x 2:00

Squat Clean + 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.


10 Strict Chin-Ups
10 Kettlebell Goblet Squats 70/53#
10 Chest-To-Bar Pull-Ups
10 Russian Kettlebell Swings 70/53#

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What just happened?!?!


For those of you that came in and completed the first day of our new squat cycle, congratulations! Now… drink a quart of water, grab a foam roller, and start recovering.

“But what did we just do?!” you ask?

Well you started a squat program in order to get strong and flexible that’s been adapted from this one developed by Spencer Arnold for the sport of weightlifting.

Our version here at CrossFit Woodbridge is a little different, using our recently established 1RM Back Squat to determine the weights for each day, and less frequent squat sessions so that we can do all sorts of other fun fitness without getting bored or losing sight of things that don’t involve a barbell like running fast, jumping high, and doing handstands!

In order to get the most out of the program, GO HERE, type in your 1 Rep Max Back Squat, print, and come to class ready to work hard and then recover.

Now, back to walking down the stairs backwards…

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Tuesday – 8/9/2016: Bench Press & Dubs


Tuesday – 8/9/2016

Strength: Bench Press

Find your 1RM

Skill: Double-Unders

Test: 4:00 to find Max Unbroken Double-Unders

For Time:

25 Double-Unders
5 Push-Ups
25 Double-Unders
10 Push-Ups
25 Double-Unders
15 Push-Ups
25 Double-Unders
20 Push-Ups

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Weekly Accessory Homework!

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

  1. Spend 2:00 in a Jefferson Curl/Panda Stretch: three times this week
  2. Accumulate 5:00 in a plank: twice this week
  3. 100 Banded Tricp Push-Downs: twice this week
  4. 3×30 GHD Hip Extensions: twice this week
  5. 3×20 Med Ball Russian Twists: 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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Vet Expo 2K16 – Saturday 8/20/2016 11AM-2PM At CrossFit Woodbridge


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

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Monday – 8/8/2016: Squats & Boxes


Monday – 8/8/2016

Strength: Squats (Day 1/20)

4 x (7 Front Squats + 13 Back Squats) @ 55% 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.

For Time

20 Box Jumps 24/20″
400m Run
15 Burpees
200m Run
10 Burpee Box Jumps

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Sunday – 8/7/2016: Open Gym


Sunday – 8/7/2016

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 – 8/6/2016: Partner WOD


Partner WOD
For Time:

Back Squats 185/125#
Alternating Burpees


Bench Presses 155/105#
Alternating Air Squats


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Friday – 8/5/2016: Fight Gone Bad Day!


Friday – 8/5/2016

“Fight Gone Bad”

3 Rounds for Max Total Reps

1:00 Wall Balls 20/14# 10/9′
1:00 Sumo Deadlift High Pulls 75/55#
1:00 Box Jumps 20″
1:00 Push Press 75/55#
1:00 Row (Calories)
1:00 Rest

Feeling brave? Go for the championship version and complete 5 rounds!

YouTube Preview Image
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Thursday – 8/4/2016: Deadlifts & Two 5-Minute Intervals


Thursday – 8/4/2016

Strength: Deadlift
8 x 2:00

3 Touch-And-Go Deadlifts at 60% of 1RM.

Focus on holding good posture and using impeccable technique. All 24 reps should be done at the same weight, 60% of your 1RM.


5:00 to…
20 Renegade Rows 30/20#
then, with the time remaining until 5:00…
AMRAP Burpee + Pull-Up + Toes-To-Bar (=1 Rep)

Rest 5:00

Repeat once.

Score = Total Reps of (Burpee + Pull-Up + Toes-To-Bar)

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