Strength: Sumo Deadlift – 5×4 WOD: AMRAP 13 5 Strict Ring Dip 10 Hand Release Push Ups 15 Bodyweight lunges 25 DU/75 SU
Workout of the Day
Strength: Bench Press – 5×4 w/ 1 second pause at bottom WOD: Snatch ladder – 16 min cap 15 snatches 95/65 200m run 12 snatches 115/75 200m run 9 snatches 135/95 200m run 6 snatches 155/105 200m run 3 snatches… Read more »
Strength: Alt EMOM 12 Odd – 4 Squat Cleans Even – 8 pull ups WOD: 4 round for time: 12 Goblen Squats 53/35 10 HSPU 8/6 cal bike
WOD: Every 6 minutes for 24 minutes (4 minutes work / 2 minutes rest) complete: 4 minutes: 500m row then AMRAP Clean and Jerks 135/95, rest 2 minutes
Come join us for open gym from 10-noon!
Partner WOD: Teams of 2 8 Rounds Row 25/20 cal 15 Deadlift 135/95 & 10 Bar facing Burpees One partner rows while the other completes deadlifts/burpees. 1 Minute rest after each round (rest starts after slowest partner finishes). Score is… Read more »
Strength: EMOM 12 3 Power clean and jerks WOD: 3RFT 12 Front Squats 115/75 12 Bar Facing Burpees 12 TTB
Strength: Snatch Grip Liftoff/Deadlift 8 sets of 2 lift offs and 2 deadlifts WOD: AMRAP 10 9 Deadlift 115/75 6 Hang P. Snatch 115/75 3 Overhead Squat 115/75 100m run
Strength: Pause front squats 4×5 w/ 1 second pause WOD: AMRAP 12 5 Tall Box Jump Overs 30″/24″ 10 Wall Balls 20/14 15 Sumo Deadlift High Pull 95/65 20 Med Ball Sit up 20/14
Strength: 5×5 Push Jerk (touch & go) WOD: Every 90s for 12 minutes (8 rds) complete 25 DU/60SU 2 Squat Cleans 1 Jerk
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