Today: AMRAP in 12 minutes 20 Jumping lunges 15 Plate ground to overhead Every 2 minutes complete 3 burpees
Dan Broughton
Tuesday May 9th
Today: Jerk Work for 10-15 minutes METCON: 4 Rounds: 75 Double Unders 15 Push Jerk 135,95
Monday, May 8th
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 »
Friday Bootcamp
Today: AMRAP in 15 minutes: 10 Dumbell Man makers Sprint 200m
Student rate for the summer
Happy Cinco De Mayo everyone. Get it in before margarita time!!! This summer we are welcoming students to CFW at an affordable rate for them. Saving beer money is tough, I know. So let all your students know that they… Read more »
Thursday Bootcamp
Today: AMRAP in 8mins 15 jumping lunges 5 KB cleans per arm rest 2 minutes AMRAP in 8mins 15 1-arm KB swings *switch each rep 15 Squats
Thursday, May 4th
Crossfit Woodbridge would like to raise enough money to provide 3 more Virginia K9’s bullet and stab proof protective vests. Our goal is to raise $3150.00, enough to sponsor 3 of these vests. Join us June 10th at Crossfit Woodbridge… Read more »
Weds Bootcamp
Today: 4 rounds: Row 500m 15 Push-ups 10 Knee raises from bar
Weds May 3rd
Today: 10 min OHS work METCON: “Nancy” 5 Rounds Run 400m 15 OHS (95,65)