- CrossFit Woodbridge

I hope everyone enjoyed their Veteran’s day, and I also hope everyone had the chance to thank a Veteran.

For those of you that came to bootcamp yesterday (Monday) and did the short 10 minute workout, I have a question. It looked pretty tough…

Do you know why we vary workouts between short and intense, and longer and less intense? Does anyone have any idea? Please post in the comments below if you think you know why this is done…

Teams of 2: each person does all reps of each movement.

Buy in: 30 wall balls each

4 rounds:

Row 300m

30 step ups

30 KBS

30 DB Press

Buy out: 30 wall balls each

Thursday, September 19th

Gymnastic strength circuit: 4 Rounds 1: 10 straight arm plate raises (all the way overhead) 2: 12 lateral dumbell shoulder flies 3: 6 negative pull ups 4: 12 V-Ups

Strength circuit should be done with rest only after completing each movement once. During the plate raises athletes should be holding a hollow positioning while standing to mimic a handstand. Anyone who does NOT have pull ups should be jumping up to the bar and holding the negative as long as possible (NO BANDS UNLESS ABSOLUTELY NECESSARY)

AMRAP 12 200m run 10 Power Cleans 135/95 | 115/85 | 95/65 20 Wall Balls 20/14 | 14/10 | 10/6 30 Med Ball Sit Ups 20/14 | 14/10 | 10/6

Workout – something we can do all 3 movements unbroken, although we may break it up in no more than 2 sets.