Today: Partner Cluster (clean to thruster) ladder: Partners make their way through the cluster ladder as far as both athletes can make it. Both do not have to cluster the weight in order to advance. 1 partner can keep moving… Read more »
CLUSTER!!
Dan Broughton
Friday Jan 20th
Today: As far as you can get in 12 minutes 3,6,9,12,15… KB swing Jumping Lunges V-ups
CrossFit Woodbridge is hiring
CrossFit Woodbridge will be hiring coaches in April. If you’re looking for an exciting position at CFW where you’re able to practice your passion and change some lives apply now. A level I and at least 6 month of coaching… Read more »
Thursday, Jan 19th
Today: Flip/Flop METCON: 4 rounds of 4 minutes: Row 500m max double unders in remaining time Strength: 6 minutes to establish a 5 RM press
Thurs, Jan 19th
Today: 15 min AMRAP 10 Box Jumps or Step-ups 1 Bear Crawl to the other end of turf 10 Burpees Bear crawl back to box and repeat.
Weds, Jan 18th
Today: AMRAP in 5: 12 DB thrusters 12 Ring Rows Rest 2 minutes AMRAP in 8 12 DB push press 12 jumping pull-ups
Weds, Jan 18th
Skill: Touch and Go clean and jerk AMRAP 7 mins 3 Clean and Jerk (135, 95) 3 Toes to Bar 6 Clean and Jerk (135, 95) 6 Toes to Bar *Up by 3 each round
Tues, Jan 17th
Today: 3 rounds for time: 50 Mountain climbers 40 Sit-ups 30 Squats 20 KB Swings 10 push-ups
Tuesday, Jan 17th
Today: 3RM ring dip METCON 21, 15 and 9 Deadlift (225, 155) Ring Dips
Mon, Jan 16th LIMITED HOURS
FOLKS DO NOT FORGET THAT WE DO NOT HAVE THE 6AM, 6:30 OR 7:30PM CLASSES TODAY. ENJOY YOUR HOLIDAY Today: Back Squat 6×5 at 80% of 1RM METCON: AMRAP in 6min: Wall balls Amrap in 3min: double unders Amrap in… Read more »
Today's WOD
Friday, May 3rd
E2MOM 10 5 Weighted Pull Ups Immediately into E2MOM 10 5 Weighted Ring Dips
Strength – if scaling we want to find a scale that will produce a challenging set of 5 for each of the 10 sets (5 sets of dips, 5 sets of pull ups)
For Time (10 min cap) 21/15/9 Overhead Squats 95/65 | 75/55 | 45/35 Bar Facing Burpees
Workout – short and sweet burner, lets try and go big on the barbell and consistent on the burpees.
Posted in Workout of the Day
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