WOD: For time: 1 mile run 50 Alt DB Snatches 50/35 40 DB Box Step Ups 24/20 30 Pull ups 20 Burpee Box Jump overs 24/20 *30 min time cap*
Workout of the Day
HERO WOD: Coffland 6 minute hang hold from rig (cumulative) Everytime you drop complete: 800m run 30 push ups With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops… Read more »
Partner WOD: In teams of 2: A) AMRAP 7 – 12 Alt. KB Snatch 53/35 18 Box Jump 24″/20″ B) AMRAP 7 12 TTB 18 Wall Ball 20/14 C) AMRAP 7 12 Deadlifts 225/155 18 Bar Facing Burpees Rest 3… Read more »
Strength: Strict Press 5×5 w/ 1 second pause at bottom WOD: AMRAP 9 10 hang squat snatch 75/55 30 DU/90 SU
Gymnastics Strength: EMOM 12: Even: 8 False Grip Ring Row Odd: 8 ring dip WOD: 8 RFT 4 P. Clean 135/95 7 Push Ups 10 Air Squats *16 minute time cap*
Gymnastics Strength: 4 Rounds A) 20 Hand Stand Shoulder taps/plank shoulder taps B) 8 Dual DB bent over row C) 8 L-Sit (on floor) DB Strict Shoulder Press D) 25sec hollow rocks WOD: 3 RFT 20 cal row 20 cal… Read more »
Strength: Volume Back Squat 3×20 WOD: For Time 1-10 TTB 10-1 Deadlift 225/155 *First round will be 1 TTB, 10 DL with TTB increasing each round and DL decreasing*
Strength: Turkish Get Ups – Accumulate 24 reps (12 per arm) w/ heavy KB WOD: For Time 15 Thrusters 95/65 400m run 15 C2B pull ups 400m run 15 Thrusters 95/65 Accessory: Rower pike ups – 3 x 8-10
Come join us for open gym from 10-noon!
Partner WOD: In teams of 2: 3RFT (40 min cap) 400m run w/ plate 45lb/25lb 40 Squat Cleans 95/65 30 Shoulder-to-overhead 95/65 20 Pull Ups 10 Synchro bar facing burpees
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