Strength: Close Grip Bench Press 3×12 WOD: EMOM 16 Minute 1 – 12 Wallball 20/14 Minute 2 – 40s Plank Minute 3 – 12 KBS 53/35 Minute 4 – 40s Wall Sit Holds
Workout of the Day
Strength: 5 Complexes of: 1 Power Snatch 1 Hang Squat Snatch 1 Squat Snatch 1 OH Squat WOD: 4RFT 8 Clean and Jerk 135/95 10 Box Jump Overs 24″/20″
Strength: Barbell Reverse Lunges 4×10 (5 per leg) WOD: AMRAP 8 3 Thruster 135/95 6 Bar Facing Burpees 9 C2B Pull Ups
HERO WOD: Danny DietzFor Time1 mile Run26 Power Cleans (185/135 lb)80 Push-Ups1 minute Rest600 meter Run28 Front Squats (185/135 lb)50 Pull-Ups On a mountain high in the Hindu Kush of Afghanistan, in a deadly firefight with the Taliban, Navy SEAL… Read more »
Partner WOD: In teams of 3: AMRAP 30 7/5 calorie bike 10 med ball squat cleans 5 P. Clean and Jerks 95/65**
Strength: Alt EMOM 14 Odd – 1 Hang P. Snatch + 1 P. Snatch + 1 Squat Snatch Even – 10 TTB WOD: AMRAP 12 15 Wall Ball 10 HRPU 5 Dual KB deadlift 70/53 200m run w/ med ball
Hopefully you’ve seen the flyers on the whiteboard about our upcoming 5K with the Woodbridge Marines. This 5k is for us and them to close down the summer and bring some of our Woodbridge neighbors out to showcase their business… Read more »
Stength: Snatch Grip Behind The Neck Push Press – 4×5 WOD: Helen: 3 RFT 400m Run 21 KBS 53/35 12 pull ups
Gymnastics Strength: Toe To Bar Complete unbroken sets of 10/9/8/7/6/5/4/3/2/1 WOD: 4RFT 10 HSPU 20 Ab Mat Situps (straight leg) 30 DU/90 SU
WOD: For Time Buy in: 50/35 Cal row 5 rounds 8 Front Squat (155/105) 7 KB swings (62/44) 6 bar-facing burpees Cash out 50 air squats.
Hopefully you’ve seen the flyers on the whiteboard about our upcoming 5K with the Woodbridge Marines. This 5k is for us and them to close down the summer and bring some of our Woodbridge neighbors out to showcase their business and help promote our young Marine recruits as well. This will begin with registration at 6:30am on Saturday the 28th of Sept. The 5k will take place along Noble pond way, Gideon and the Parkway. It will start and finish at the gym. Registration will give you a heat time and it is first come first serve so if you want an early heat, get here to sign up for it asap! I will send out about 30 people per heat ever 15-20 minutes starting at 8am. You will receive a wrist band when you come in to register and that wrist band will identify your heat. If you are a member or a Marine recruit you will not have to sign a waiver the day of but you will need to sign into a heat. All classes will be cancelled for this 5K to include our 10 am CrossFit Kid’s class.
We will have Tropical Smoothie, Mission BBQ, Semper Suds, NVA Jeep Brigade and VA Runner there to support us and showcase their businesses.
Teams of 2
25 Air Squats
20 Russian KBS 53/35
15 S2O 95/65
10 Box Jumps 30″/24″
5 Strict Pull Ups