STRENGTH: 5×4 Tempo back squats at 3011 (3 second negative, no pause @ bottom) WOD: 2RFT 20 Snatches 115/75 10 Bar facing burpees 20 C&J 115/75 10 Bar Facing Burpees
Workout of the Day
SKILL: EMOM 10 – 1 slow wall walk w/ 10 second handstand hold WOD: “DT Loves Cardio” 21-15-9HSPUDeadlift 225/155Calorie Row
Come join us for open gym from 10-noon!
Partner WOD: Teams of 2 For time: 100 deadlifts 185/135 100 Wall Balls 20/14 100 DU/300 SU 75/75/75 50/50/50 25/25/25 45 min time cap
WOD: For Time: 1200m bike, 100 air squats, 60 KB swings 53/35, 40 Front Rack KB walking lunges, 60 KB swings 100 air squats
Skill: 4×5 strict pull ups at a 31×1 tempo Test: Row 2000m (retest from 02/04) Accessory: Core – 3 rounds of 8 strict toe to bar or knee raise and 30s/side of side plank
Strength: DELOAD – Power Snatch 6×2 w/ 3 sec pause at bottom of knee WOD: 4RFT – 30 DU/90 SU 10 TTB 15 KBS 53/35
Strength: DELOAD – Push Press 3×8 @ 50% WOD: For time: 400m run 10 burpee to target 15 pull ups 20 OH Squats 95/65 15 pull ups 10 burpee to target 400m run
Strength: DELOAD – Front Squat 3×6 @ 55% WOD: EMOM 12 – Minute 0 – 4 2 High Hang Power Clean Minute 4-8 2 Hang Power Clean Minute 8-12 2 Power Clean
US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his… Read more »
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