Hero WOD – Jospeph Angelini Jr For Time 10 Shoulder-to-Overheads (185/135 lb) 20 Hand Release Push-Ups 15 Handstand Push-Ups 20 Shoulder-to-Overheads (135/95 lb) 15 Hand Release Push-Ups 10 Handstand Push-Ups 30 Shoulder-to-Overheads (75/55 lb) 10 Hand Release Push-Ups 5 Handstand… Read more »
Teams of 2: 35 min cap 50/35 Cal Row 50 box jump overs 30/24 | 24″/20″ | step overs 50 power snatch 115/85 | 95/65 | 75/55 50 thrusters 115/85 | 95/65 | 75/55 50 chest to bar pull ups… Read more »
Strength: Strict Press: 15 minutes 1×5 at 70% rest 60-90s 1×5 at 75% rest 60-90s 2×3 at 80% rest 60-90s 1 max set at 80% Strength – we’re going to be doing 5 sets at 70-80%. First 2 sets should… Read more »
Strength: Barbell Overhead Forward Lunge + Body Weight Bulgarian Split Squats in 15 minutes, build to a heavy set of 6 (3/leg) BB overhead lunge ***After each set perform 8 Bulgarian Split Squats/leg*** Overhead lunges – wider grip is going… Read more »
For Time: 30 min cap 100 Kettlebell Swings 53/35 | 35/26 | 26/18 1 Mile Run 100 Dual KB Deadlifts 53/35 | 35/26 | 26/18 Today’s workout is going to put us in an uncomfortable territory for the kettlebell swings… Read more »
Back Squat: 15 minutes 1×5 at 70% rest 60-90s 1×5 at 75% rest 60-90s 2×3 at 80% rest 60-90s 1 max set at 80% Strength – we’re going to be doing 5 sets at 70-80%. First 2 sets should be… Read more »
15 minutes to work briefly on HSPU, Pistol, and Pull up form/technique. Due to the longer AMRAP, we’ll spend extra time before hand working on cleaning up (not teaching) the three movements in the WOD today. This will allow the… Read more »
Come and join us for open gym from 1000-1200!
Crossfit Woodbridge’s Mock Weightlifting Meet! Session starts at 0900 with first lifter at 0910, come and support your CFW community!
Front Squat 4×5 at 65%, 70%, 75%, 75% Strength – moderate weight on the squats, we should have a rep or two left in the tank after each set. For Time: 12 min cap “Where’d my grip go?” 1,2,3,4,5,6,7,8,9,10 Toes… Read more »
Back Squat – 4×6 at 75%
Strength – shouldn’t need more than 2 minutes rest between sets.
AMRAP 7 Walls Balls 20/14 | 14/10 | 10/6 **Every minute starting at 0 complete 5 power cleans at 115/85 | 95/65 | 75/55
Workout – 7 minutes of wall balls with a brief stop on the minute to perform 5 power cleans Weight should be something we do touch and go all 7 rounds.
