Today: “Jack” 20 Min AMRAP 10 Push-Press (115/85) 10 KBS (53/35) 10 Box Jumps (24/20)
Workout of the Day
Sunday, January 7th
Please join us for Open Gym today with Coach Sara. During open gym hours, if you aren’t doing a workout on your own she can take you through some foundational gymnastics movements to help you learn the basics of body… Read more »
Saturday, January 6th
Today: in Teams of 3 30 Min AMRAP Partner 1 – 400m Run Partner 2&3 – 50 DB OH Lunges, 50 Burpees, 50 DB Shoulder 2 OH (50/35), 50 Pull-Ups
Friday, January 5th
Today: Bench Press 5-5-5-5-5* *Increase weight each set Then “JT” 21-15-9 HSPU Ring Dips Push-Ups
Thursday, January 4th
Reminder that all gym closings or postponed class times will be announced via the CrossFit Woodbridge blog if the following day is closed or delayed and Facebook the day of if a coach can’t make it to class because of… Read more »
Thursday, January 4th
Today: Deadlift 3-3-3-3-3* Increase weights Then 10 Min AMRAP 50 Double-Unders 10 Back Squats (135/95)
Wednesday, January 3rd
Today: Front Squat w/ 2-sec Pause 1RM Then For Time 20 Front Squats (95/65) 30 Box Jumps (24/20) 40 Kettlebell Swings (53/35) 50 Wall-Balls (20/14)
Tuesday, January 2nd
Today: “Jackie” Row 1000m 50 Thrusters (45/35) 21 Pull-Ups
Monday, January 1st 2018
*Reminder* There will be a 9 am and 10 am ONLY for today. Happy New Year!! Today: 3RFT 12 Supine Ring Rows 30 OH Plate Lunges (45/25) 400m Run
New Years Eve HERO WOD Sunday December 31st, 2017
Please join us today for a special New Years Eve Hero WOD from 10 am -12 pm. The WOD and standards will be announced at the gym. Also- remember that tomorrow on New Years Day there will be a 9… Read more »