Dan Broughton

We have enough raised for at least one vest so far but, Crossfit Woodbridge would like to raise enough money to provide 2 more Virginia K9’s bullet and stab proof protective vests. Our goal is to raise $3150.00, enough to… Read more »

We want to start up a seminar soon but, we want to know what you want.  Click this link and let us know what you think.  Thanks guys! Seminar POLL Today: High Hang Snatch work Strength: High Hang Snatch as… Read more »

Today: Strength: Ring Dips METCON: Every 4 Minutes for 12 Minutes: ROW or RUN (500,400m) 3 Max Sets of Strict Ring Dips.  *That is, 3 attempts for max dips each round.  Then after the 3rd, go run/row

Today: Jerk Work for 10-15 minutes METCON: 4 Rounds: 75 Double Unders 15 Push Jerk 135,95

Today is our 1Rm Back Squat Day.  The following few weeks will be focusing on some more Olympic Lifting.  We have been through 2 squat cycles in a row now with some great squat therapy.  These two things have led… Read more »

Today: Teams of 3 For Time: 3 Runs relay style:  One runs 200m, one runs to the rig and back and one runs 400m. 60 Squat Cleans (155,105)(cumulative – relay style-have to do at least 5 reps before tagging next)… Read more »