Stay away from moving the SDHP with your arms!  It is a typical core to extremity movement which means the power begins with pushing off the ground and moving the bar to it’s destination with the hips and legs. Focus on this!



3x3x3x3x3 @ 85% of 1RM



SDHP (75/55)

Ring Dips


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The most interesting man in the world


Howie frequents the 6am most of the time but you may find him in an random evening class and most definitely on Saturday and Sunday.  Howie has a great life story.  He’s been into a lot of things that have made him the man he is today.  He also has one of the best attitudes and outlooks on life.  He does stay fit for himself but, just like everything else he does he stays fit to set the example for his family and people that are drawn to follow him.  If you think you can beat him to an introduction do so, it may be the best five or ten minutes you spend that day.


For 20 minutes

As a cluster.

1 Power clean, 1 Hang Squat clean and 1 Jerk.  As heavy as possible to complete all three


21, 15 and 9

Power Cleans (135, 95)

Bar facing burpees

Finish the day with 100 seated banded hamstring curls and GM’s


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Core tension under load…any load


Had a great conversation today with an athlete who has openly admitted to not caring about weight or intensity but more with form and making 100% sure he’s doing it right.  It’s super refreshing to hear on my part but.  One of the points we were making together was the ability to keep tension in the mid-line under ANY load.  A “load” can be a barbell, a wall ball, a log, a kettlebell, a car…any external object you are trying to move. We forget that we need to keep just as tight and engaged with these things for us to be as strong as we need to be.  Not just barbell work needs core tension, EVERYTHING.  I think I’ve put this challenge out there before but, try and keep around 70% tension in your abs throughout the day and see the difference in posture and the way you move things and yourself around the day.


Back Squat 3x3x3x3x3 @ 85% of 1RM


100 Double Unders

3 Rounds

5 Push Press AHAP

10 Toes to bar

Rest 2 minutes

1 Minute max effort Push-ups

*Finish with 3 rounds of 15 dumbbell rollbacks before you leave

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Sunday funday


The man is mad at the rower.


10am Skill:

Jerks.  Footwork, fast elbows etc


“Fight Gone Bad”

3 rounds of 5 exercises for 1 minute each.  Do not rest between exercises but rest between rounds

Row for calories

SDHP (75,55)


Box Jumps

Push press (75,55)

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Teams of two

With a 20 minute clock to work up to a team max snatch *each person must be able to snatch the weight before moving up

at the 2 minute warming break your bar down to 85% of the max

3,2, 1 Go

AMRAP in 15

Partner 1 Runs to track

Partner B performs 3 Snatches and finishes with max ring dips until partner 1 comes back


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Row your boat



4 Rounds for total time, rest as needed between rounds

Max effort 500m row

Following final row take 10 minutes to establish a 1RM Jerk (front or back rack aloud)

*Yes, your shoulders are tired from this week and you’re thinking “Jerks?”.  Yes, although your shoulders may be tired they are almost the last thing being used in the jerk.  No press outs!!!


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Congrats to Mike D


Congratulations to Mike During for making it to the highest level of rep counter possible (level 6).  He has worked so hard over the months to reach his goal and he’s finally done it.  As you can see above he has developed the flexibility, strength and mental awareness to deliver the finest “no-rep” possible.  Mike, as you move on to the elite levels I wish you luck and always strive to get better.


Deadlift 5×5 at 76%

5 Rounds not for time

5 Weighted pull-ups (AHAP)

10 Deficit Handstand Push-ups

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Our very own Camille LeBlanc Bazinet has been getting super strong and creeping up on being in the company of the best athletes in the gym!  Little LiLi has been working hard, getting after the strength days and really proving she is a good CrossFitter.  Keep up the great work LiAnn!!


Push Press

5×5 at 76% of 1Rm



Hang Power Cleans (95,65)



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Veterans Day 2014


Today we will not be doing a CrossFit hero WOD from the main site but we will do a hero WOD.  This one is going to be called “Jeff”.  Jeff was born and raised in the same company I was born and raised in when I was stationed in Ft Polk Louisiana.  Nichols was a quiet type, didn’t say much and kept to himself.  When he did say something, however, it was hilarious.  He had a very dry, dead pan sense of humor which was often borderline inappropriate but hilarious every time.  Specialist Nichols became a gunner for a specialty platoon before we deployed our second time to Baghdad.  About half way through deployment we had was what called “March Madness”.  For the next few months we encountered many more IED’s, direct action and a lot of indirect fire on the FOB.  Most of the IEDs were home made explosives and didn’t do much but scare the shit out of us and scratch the paint on the trucks.  Unfortunately, the gunners in each truck are exposed and when Nichols’ truck was hit with the IED he was exposed to the blast.  Jeff took the brunt of it and ended up being evacuated to the hospital across the river in the Green Zone.  Jeff didn’t make it to the hospital as the wounds to his head were too severe.  He died in his truck on the way.   On this Veterans Day I will remember Jeff.  I’ll remember his smile, his goofy face and the way he made me laugh every time I passed him.  I’ll remember his son and wife that he is survived by.  Happy Veterans Day to all my friends who have served, who have sacrificed and of course to those who gave the ultimate sacrifice, like Jeff. 

U.S. Army Specialist Jeffery Nichols, of Granite Shoals, Texas, died May 1st, 2008 in Baghdad, Iraq. SPC Nichols was assigned to 3rd Squadron, 89th Cavalry Regiment, 4th Brigade Combat Team, 10th Mountain Division, Fort Polk, Louisiana.  The fire support specialist sustained wounds from an improvised explosive device that struck his vehicle.  Nichols is survived by his wife, and son of Granite Shoals, Texas.



Teams of Two

Buy in with a lap around the track with two plates.  *the plates you will put on your bar when you get back.


21, 15 and 9

Bear complex (155, 105)

Box Jumps (30, 24)

Buy out with buddy carry 2 laps around the track

**Break up the barbell work as a team but everyone does all the box jumps

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Veterans day schedule


First, HUGE congrats to Matty Mine and Ms Evy Voltaire for their phenomenal showing yesterday at NOVA strength and conditioning.  Matty had his first experience on the platform yesterday and went 6 for 6 in his lifts.  Kind of a big deal.  Evy V also went 6 for 6 in her lift and established 2 new meet PR’s in both the Snatch and Clean and Jerk respectively!  It was incredible to watch the intensity of these two and inspirational to everyone in the always!  So proud of you two!  Congrats again.  If you haven’t yet please check out their videos on the CrossFit Woodbridge Facebook page


Tuesdays Veterans day schedule will be the holiday limited schedule with classes being at 9 and 10am, 4:30 and 5:30 pm


Back Squat 5 sets of 5 at 76%

21, 18, 15, 12, 9 and 6 of

Back Squats (135, 95)

Deadlift (135, 95)


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