HERO WOD sunday! Start time is 10am. 3..2..1…
Dan Broughton
Saturday, Jan14th
Today: Teams of two 25 min amrap 200m Run 80 KB swings 60 wall ball 40 KB front Squats 20 T2B
Friday!
Today: Tabata: Hollow Rock :20 on :10 off for 8 rounds Then 5 Rounds for time of: 10 Jumping lunges 8 Ball slams 10 Push-ups
The Open is coming
The CrossFit Open is on it’s way. It’s such a good time here at CrossFit Woodbridge when it does too. If you don’t know the Open is a worldwide CrossFit Competition done via CrossFit Headquarters. A workout a week is… Read more »
Thurs, Jan 12
Today: 5 rounds for time: 50 Jump Ropes 10 DB Push Press 30 Mountain Clmibers
Polar Bear Plunge..
Come do this with us!!! Sign up for our team by clicking this link… THIS LINK FOR POLAR BEAR PLUNGE Date: February 11, 2017 Time: 11:00 am to 4:00 pm Location: Nationals Park Registration Fee: $10 Fundraising… Read more »
Weds, Jan 11th
Today: Strength/Skill 3 T&G Cleans as heavy as possible METCON: Open WOD 11.3 AMRAP in 5 minutes: Cleans (165,110)
Tues, Jan 10th
Today: AMRAP in 12 minutes Run 200m 20 KB swings (10 with left, 10 with right) 15 Goblet squats 3 burpees
Tues, Jan 10th
Today: Flip/Flop METCON: AMRAP in 12 minutes Run 200m 6 Push press (155,105) 10 DL (155,105) Strength: Back Squat 6×3 @80% *No rest between metcon and strength. Have racks set up before the start
Monday, Jan 9th
Today: Tabata Squats 8 rounds then Tabata Push-ups 8 rounds then EMOM for 8 minutes complete 3 shuttle sprints
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.
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