Workout of the Day

HERO WOD: Hansen: 5 RFT30 KBS 70/5330 Burpees30 GHD Sit Ups (or regular)

PARTNER WOD: Teams of 2:Partner 1: 40/30 Cal RowPartner 2: AMRAP C&J 115/75Switch and RepeatPartner 1: 40/30 Cal RowPartner 2: AMRAP Snatch 115/75Switch and RepeatPartner 1: 40/30 Cal RowPartner 2: AMRAP Wall Ball 20/14 CORE: 3 Rounds30s V-Ups/30s rest30s Leg… Read more »

Strength: Bent Over Barbell Row 4×8 WOD: For Time: (20 min cap)27-21-15-12-9-6-3Overhead Squat 75/55Bar Facing Burpees

Strength: Front Squats 4 sets of 62 reps at 90%rest 15s4 reps at 80%Rest 2 minutes WOD: For Time:50 Cal Bike (or row)40 TTB / K2E30 Power Clean 115/7520 Front Squat 115/7510 Bar Muscle Ups or pull up/dip combo There… Read more »

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