President's Day - CrossFit Woodbridge

Today, President’s Day, we will only be having the 11:30am bootcamp. Please join us and enjoy the rest of your holiday. Also, we are hosting a free community work out at VA Runner this Wednesday evening at 5pm. We had to reschedule from last Wednesday due to the weather. Please join us!

17 February 2014

A good old fashioned Crossfit benchmark WOD to see how we’ve progressed. I know several of you have done this a few months ago, so let’s see how much faster we’ve gotten!

“Cindy”

20 minute AMRAP

5 pull ups

10 push ups

15 squats

Friday, December 6th

Deadlifts – 5×2 at 90%, 95%, 100%, 105%, 110% of 5RM

For those without a 5RM, drop 20% on each number

Ascending AMRAP 13 30 DU | 60 SU 1 Round of “Macho Man” 135/95 | 115/85 | 95/65 30 DU | 60 SU 2 Rounds of “Macho Man” 30 DU 3 rounds *Continue adding 1 round of macho man each round while DU stays the same* ** One round of Macho Man = 3 Power Cleans, 3 Front Squats, 3 Shoulder-to Overhead

We have an ascending AMRAP today in which only the rounds of “Macho Man” increase. We recommend two singles on the power clean, quick rest, then one power clean + 3 squats + 3 overheads in one go.

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