• Location
  • info@crossfitwoodbridge.com

Related

  • Facebook
  • Instagram
Menu
  • About
    • About Our Gym and Facility
    • Our Coaches
    • Close
  • Programs
    • CrossFit and On Ramp Program
    • Weightlifting
    • CrossFit Kids
    • CrossFit Teens
    • Personal Training
    • Woodbridge Barbell
    • Ignite Bootcamp
    • No Bull Nutrition
    • Close
  • Schedule
  • Workout of the Day
  • Contact
    • Contact Us
    • Drop-In Visitors
    • Map & Directions
    • Close
  • Pricing
  • Start Today »
    • Getting Started
    • What Is CrossFit?
    • Frequently Asked Questions
    • Close

Saturday – 10/1/2016: Partner WOD!

Posted September 30, 2016 by Dan Broughton & filed under Workout of the Day.

dsc_0075

Saturday – 10/1/2016

Partner WOD
AMRAP 20

500m Row
100 Double-Unders
50 Alternating One-Handed Kettlebell Swings 53/35#
200m Plate-Overhead Walk 45/25#

Share this:

  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)

Related

Today's WOD

Wednesday, February 1st

Strength: 4×12 (6 per leg) of single arm DB overhead walking lunges (heavy)

For the lunges, since this is strength we need to be going heavy. If normally you Rx a workout with a 50lb DB, aim for 60 or higher (can go to KB if needed) Complete 12 reps with right arm, then second set will be with left arm, but if going truly heavy and it is necessary to switch at 6 reps, that is okay.

Conditioning: Fight Gone Bad Style – 3 Rounds, total of 14 minutes 1 Minute wall Balls 20/14 1 minute sumo deadlift high pulls 75/55 | 65/45 | 45/35 1 minute box jumps 24/20 | step ups | lower height 1 minute push press 75/55 | 65/45 | 45/35 1 minute rest

Related

Posted in Workout of the Day | Comments Off on Wednesday, February 1st

Recent Posts

  • Tuesday, January 17th
  • Wednesday, March 30th
  • Saturday, February 26th
  • Sunday, February 13th
  • Saturday, February 12th

Explore Our Site

  • About
    • About Our Gym and Facility
    • Our Coaches
  • Programs
    • CrossFit and On Ramp Program
    • Weightlifting
    • CrossFit Kids
    • CrossFit Teens
    • Personal Training
    • Woodbridge Barbell
    • Ignite Bootcamp
    • No Bull Nutrition
  • Schedule
  • Workout of the Day
  • Contact
    • Contact Us
    • Drop-In Visitors
    • Map & Directions
  • Pricing
  • Start Today »
    • Getting Started
    • What Is CrossFit?
    • Frequently Asked Questions

Contact Us

Email Us:

info@crossfitwoodbridge.com

Visit Us

Visit Us

3310 Noble Pond Way
Woodbridge VA 22193

CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine
 

Loading Comments...