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New Athlete Ramp-Up Program

The Ramp-Up is a requirement for new athletes looking to join CrossFit Stafford. The Group Ramp-Up runs once monthly and involves intensive instruction on foundational movements and principals integral to CrossFit. The primary objective is to impart an understanding of training concepts as well as a proficiency of movements in order to give each athlete new to CrossFit a solid foundation prior to joining a WOD. Please email us for registration information.

Upcoming Group Ramp-Ups

*April 27th, 2014

Times

Daily WOD Times

5:00 AM WOD
5:30 AM WOD
6:00 AM WOD
9:00 AM WOD
10:00 AM WOD
11:45 - 1:15 Open WOD (M-Wed)
5:30 PM WOD (FULL)
6:00 PM WOD (FULL)
6:30 PM WOD


CrossFit Kids Times 11:00 AM Wed & Fri

Sat Open WOD 9-11:00 AM

(As of 10/16/13)

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Insanity

"Doing the same thing over and over again and expecting different results.” Albert Einstein

Why continue to spend your money at the big box gyms when you haven’t made any gains in years? Why continue to look in the mirror day after day only to be disappointed. Join us and see if CrossFit Stafford isn’t exactly what you have been looking for!

CrossFit Stafford

Virginia Crossfit at its best. Forging Elite Fitness through CrossFit for everyday people of all ages in Stafford Va.

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CrossFit Stafford VA

4-16-2-14 WOD:

SKILL: 15 MIN GYMNASTICS PRACTICE

WOD FOR TIME:

• 15 PULLUPS
• RUN 400 METERS
• 21 THRUSTERS
• RUN 800 METERS
• 21 THRUSTERS
• RUN 400 METERS
• 15 PULLUPS

4-15-2-14 WOD:

STRENGTH/SKILL: (15 MINUTES)
DEADLIFT – 5-5-5+ (WARMUP, - 65% x 5, 75% x 5, 85% x 5+)

WOD:

FOR TIME:
21-15-9 WOD 
• OVERHEAD SQUAT (95/65)
• BAR FACING BURPEES

AFTER WOD: SLED PULL YELLOW POLE TO FENCE AND BACK

4-14-2-14 WOD:

STRENGTH/SKILL: (15 MINUTES)
PRESS – 5-5-5+ (WARMUP, - 65% x 5, 75% x 5, 85% x 5+)

WOD:

FOR TIME: “ANGIE”
• 100 PULLUPS
• 100 PUSHUPS
• 100 SITUPS
• 100 SQUATS

*COMPLETE IN ORDER: YOU CAN BREAK INTO WHATEVER SETS YOU NEED TO FINISH THE 100 OF EACH MOVEMENT, BUT YOU MUST GO IN ORDER.

4-11-2014 WOD

STRENGTH/SKILL:

• POWER CLEAN – 5-5-5
(WARMUP, - 60% x 5, 65% x 5, 70% x 5)

WOD:

20 MIN AMRAP:

• 1 WALL WALK
• 6 TURKISH GETS UPS
• 8 PULLUPS
• 20 PUSHUP KICKBACKS X 3
• 50 DOUBLE UNDERS
• 400 METER RUN



4-10-2014 WOD: Happy Birthday Coach Cindy!

STRENGTH/SKILL:

• BACK SQUAT – 5-5-5 (WARMUP, - 60% x 5, 65% x 5, 70% x 5)

WOD:

TEAMS OF 2
(COMPLETE REPS AS PARTNERS SIMULTANEOUSLY REACHING #’S TOGETHER BUT NOT MOVING TO NEXT EXERCISE UNTIL PARTNERS COMPLETE THEIR HALF OF REPS):

• START OFF OF 40 BURPEES
• 4000 METER ROW (EACH IS ON OWN ROWER)
• 40 ATLAS STONES GROUND TO SHOULDER
• 40 PARTNER MED BALL SIT UPS (20/14)
• 40 FLOOR WIPERS (135#/95# L/R = 1 REP)
• 40 BOX JUMPS
• FINISH WITH 40 BURPEES

4-09-2014 WOD: JACKIE

SKILL: 15 MIN GYMNASTICS PRACTICE (MUSCLE UP PROGRESSIONS, PISTOLS, PULLUPS, K2E, TTB, HSPU, HANDSTAND HOLD/WALKS…ETC)

CROSSFIT WOD JACKIE:

(ALL START AT THE TOP….GO IN HEATS IF MORE THAN 11 ATHLETES)
“JACKIE”
FOR TIME:
• 1000 METER ROW
• 50 THRUSTERS (#45/#35)
• 30 PULLUPS



4-08-2014 WOD:

STRENGTH/SKILL:

• DEADLIFT – 5-5-5 (WARMUP, - 60% x 5, 65% x 5, 70% x 5)

WOD:

FOR TIME:

• START WITH 800 METER RUN WITH BALL/HOSE/VEST
• 2 X BEAR CRAWL UP AND BACK FRONT BAY
• 20 SLEDGE HAMMER HITS ON TIRE
• 1 ROPE CLIMB
• 10 SLAM BALLS
• 20 RING PUSHUPS
• FINISH 400 METER WITH BALL/HOSE/VEST

AFTER WOD: SLED PULL YELLOW POLE TO FENCE AND BACK

4-07-2014 WOD:

STRENGTH/SKILL: 

• PRESS – 5-5-5 (WARMUP, - 60% x 5, 65% x 5, 70% x 5)

WOD:

15 MIN AMRAP:
• 5 ATLAS STONES LIFT GROUND TO SHOULDER
• 5 TIRE FLIP / JUMP/ JUMP
• FARMERS WALK AMMO CAN CARRY TO CONE AND BACK
• 10 WALL BALLS (20#/14#)
• 10 RUSSIAN TWISTS (#20)
* SCORE IS TOTAL POINTS: 31 POINTS PER ROUND

Olympic Weightlifting Hook Grip & CrossFit

You've heard every CrossFit Stafford Coach talk about the hook grip so we figured its time to post this overview and video from HQ as a good reference.





The hook grip is a method of holding a bar by gripping the thumb between the bar and the remaining fingers. It can be used during any CrossFit lifting moverment involving a barbell.  (Snatch, Clean & Jerk, and Deadlift. 

In CrossFit the hook grip is more secure than other or natural grips and allows an athlete to maintain a grip on the bar during the phase of highest bar acceleration, the second pull. The hook grip prevents the bar from rolling in the hands, as it would have a tendency to roll towards the fingertips in a normal overhand grip.

The hook grip places a large amount of pressure on the thumb and you may want to consider taping your thumbs.

4-04-2014 WOD:

• STRENGTH/SKILL- POWER CLEAN  1-1-1
 
(WARMUP, 75% X 5, 85% X 3, 95% X 1+)

WOD:
5-10-15-10-5
• PARALLETE PASSTHROUGHS
• KNEES TO ELBOWS
• OVERHEAD WALKING LUNGES (BARBELL 45/35)
• KB GOBLET SQUATS
• SLAM BALLS

AFTERWARDS: L-SIT HOLDS FOR 5:00



4-03-2014 WOD:

 STRENGTH/SKILL:
• BACK SQUAT – 1-1-1

(WARMUP, 75% X 5, 85% X 3, 95% X 1+)

WOD:

3 RFT:
1 ROUND OF “MARY”:
• 5 HSPU
• 10 PISTOLS
• 15 PULLUPS

1 ROUND OF “DT”
• 12 DEADLIFT (155/105#)
• 9 HANG POWER CLEAN
• 6 PUSH JERK

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CrossFit at 65

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Recent Posts

  1. 4-16-2-14 WOD:
    Tuesday, April 15, 2014
  2. 4-15-2-14 WOD:
    Monday, April 14, 2014
  3. 4-14-2-14 WOD:
    Sunday, April 13, 2014
  4. 4-11-2014 WOD
    Thursday, April 10, 2014
  5. 4-10-2014 WOD: Happy Birthday Coach Cindy!
    Wednesday, April 09, 2014
  6. 4-09-2014 WOD: JACKIE
    Tuesday, April 08, 2014
  7. 4-08-2014 WOD:
    Monday, April 07, 2014
  8. 4-07-2014 WOD:
    Sunday, April 06, 2014
  9. Olympic Weightlifting Hook Grip & CrossFit
    Friday, April 04, 2014
  10. 4-04-2014 WOD:
    Thursday, April 03, 2014

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