Workout of the Day

AGOQ Workout #3 AMRAP 20 minutes 50 wall ball 20/14 100 double unders 50 ft Handstand walk OR bear crawl 100 double unders 50 cal row 100 double unders 50 ft Handstand walk OR bear crawl 100 double unders

*T-Shirt Reminder* This will be the last week for you to put in your orders for the Memorial Day Murph T-Shirt. Be sure to fill out the form on the whiteboard so you will have something awesome to wear on… Read more »

Please join us today for Open gym from 10 am-12 pm. We will see you then!

Teams of 3: For time: 100/75 Cal Row 100 box jump overs 24/20 100 power snatch 95/65 100 thrusters 95/65 100 chest to bar pull ups 100 thrusters 95/65 100 power snatches 95/65 100 box jump overs 24/20 100/75 Cal… Read more »

Clean and Jerk Prep 3×2 then.. 5 rounds for time: 400 m run 30 wall ball (20/14) 3 clean and jerk (225/155) 3 rope climbs

4 rounds for time: 30 double unders 8 single arm KB thrusters (right arm AHAP) 8 KB reverse lunges (right leg) 8 single arm KB thrusters (left arm AHAP) 8 KB reverse lunges (left leg) *Rest 30 seconds

OHS 5-5-5-5-5 then.. AGOQ Workout #4 AMRAP 5 minutes: 9 HSPU 6 burpees 3 snatches 165/115

Bench Press 1-1-1-1-1 then.. 21-15-9 Push press 115/85 T2B

*New Coach Alert* Please help me in welcoming Kat Helwig to the CrossFit Woodbridge team! Kat has an extensive background with personal training and exercise physiology.  Currently she is pursuing a Masters degree in Exercise, Fitness and Health Promotion and… Read more »

Please join us today for Hero WOD Sunday from 10 am-12. The Hero WOD will be… “Loredo” U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team,… Read more »