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 »
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
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
Today: 3RM ring dip METCON 21, 15 and 9 Deadlift (225, 155) Ring Dips
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 »
HERO WOD sunday! Start time is 10am. 3..2..1…
Today: Teams of two 25 min amrap 200m Run 80 KB swings 60 wall ball 40 KB front Squats 20 T2B
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 »
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 »
Today: Strength/Skill 3 T&G Cleans as heavy as possible METCON: Open WOD 11.3 AMRAP in 5 minutes: Cleans (165,110)
Skill: Double Under Skill work: ~ 15 minutes (for those with DU, EMOM 10 of 35 DUs (scale # to something achievable in 30s or less))
WOD:
3RFT: (9 min cap)
50 DU/60s of DU attempts
25 Deadlifts 135/95
10 Box jump overs 24″/20″
Mobility: 10 minutes of mobility targeting lower back and glutes
