Dan Broughton

Merry Christmas! We are closed today but will be open tomorrow at 9:30am with normal afternoon schedule to follow (no 6am class on 12/26)

Crossfit Woodbridge will be open for a 9:30am WOD only today! 12 Days Of Christmas: 1 Sumo Deadlift High Pull 75/55 2 Thrusters 75/55 3 Push Press 75/55 4 Power Clean 75/55 5 Power Snatch 75/55 6 KB Swings 53/35… Read more »

Strength: 3×5 Strict Press (All @ same weight) WOD: For Time:15-10-5Deadlift 275/205Strict HSPUStrict C2B Pull Up

Join us for open gym from 10am – noon

PARTNER WOD: Teams of 2:AMRAP 253 Rope Climbs10 S2O 135/9520 P. Clean 135/9530 Deadlift 135/9550 DU/150 SU One wors, one rests; split reps however

Strength: Behind the neck snatch grip push press w/ 5 sec. pause @ top of each rep. 4X3 WOD: 3RFT30 DU20 Alt DB Snatch 50/3510 TTB5 Strict Pull Ups

Skill: Handstand PracticeBeginner – complete 15 wall kick ups with good form and 10 wall walksIntermediate – Complete 5 30s wall facing HS holds and 5 wall facing holds alternating pulling one foot off at a time to feel balance… Read more »

Strength: Alt EMOM 14 Even: 2 Squat Cleans & 1 Jerk Odd: 20 sit ups WOD: AMRAP 12 200m Run 50′ Dual KB OH Walk (35/26) 10 Push Ups 50′ Dual KB Front Rack Walk 250m Row 50′ Dual KB… Read more »

Strength: Build to a 3RM Back Squat WOD: AMRAP 93 Goblet Squats 53/353 Hang P. Snatch 75/556,6 9,9 ect..

HERO WOD: Badger3 RFT30 Squat Cleans 95/6530 Pull Ups800m run In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.