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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.

Sponsors

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CrossFit Stafford VA

4-24-2014 WOD:

STRENGTH/SKILL: (15 MINUTES)

BACKSQUAT: 3-3-3+ (WARMUP, 70%, 80%, 90% OF TM)
***YOU CAN ADD UP TO 10LBS BUT YOU ARE STILL WORKING OFF OF SAME 1RM THAT WE DID FROM THE BEGINNING OF WENDLER PROGRAMMING

WALLBALL WOD:

10-9-8-7-6-5-4-3-2-1
• WALL BALLS SHOTS (20#/14#)
• PULLUPS
*SCORE IS TOTAL TIME



4-23-2014 WOD:

SKILL: 15 MIN GYMNASTICS PRACTICE

WOD FOR TIME:

• RUN 400 METERS
• 15 RING DIPS
• 25 BOX JUMPS (24/20)
• 35 PUSHUPS
• 45 ABMAT SITUPS
• 55 DUs
• RUN 400 METERS

4-22-2014 WOD:

STRENGTH/SKILL: (15 MINUTES)

DEADLIFT: 3-3-3+ (WARMUP, 70%, 80%, 90% OF TM)

***YOU CAN ADD UP TO 10LBS BUT YOU ARE STILL WORKING OFF OF SAME 1RM THAT WE DID FROM THE BEGINNING OF WENDLER PROGRAMMING

WOD:
IN FRONT OF A 12 MIN CLOCK:
• 1 MIN OF DU
• 1 MIN OF KB/DB SNATCHES (53#/35#)
• 2 MIN OF DU
• 2 MIN OF KB/DB SNATCHES
• 3 MIN OF DU
• 3 MIN OF KB/DB SNATCHES
*SCORE IS TOTAL REPS

4-21-2014 WOD:

STRENGTH/SKILL: (15 MINUTES)

PRESS: 3-3-3+ (WARMUP, 70%, 80%, 90% OF TM)

***YOU CAN ADD UP TO 5LBS BUT YOU ARE STILL WORKING OFF OF SAME 1RM THAT WE DID FROM THE BEGINNING OF WENDLER PROGRAMMING 

FRONT SQUAT  & POWER CLEAN WOD:

FOR TIME:
15-12-9
• FRONT SQUATS (95#/65#) (NOT RACKED)
• POWER CLEANS (95#/65#) 



4-18-2014 WOD:

STRENGTH/SKILL:

POWER CLEAN:

(5-5-5+ WARMUP, - 65% x 5, 75% x 5, 85% x 5+)

WOD:

PARTNER UP. ONE ATHLETE WILL COUNT WHILE OTHER ATHLETE WORKS, THEN WE’LL SWITCH.
“CROSSFIT OPEN WORKOUT 12 . 1”

• COMPLETE AS MANY REPS AS POSSIBLE IN 7 MINUTES OF BURPEES

*THIS WORKOUT BEGINS FROM THE STANDING POSITION. THE ATHLETE WILL MOVE FROM FLAT ON THE GROUND TO TOUCHING AN OBJECT WITH BOTH HANDS THAT IS 6 INCHES ABOVE THEIR MAX REACH. SCORE IS TOTAL REPS COMPLETED.



4-17-2-14 WOD:

STRENGTH/SKILL:

BACKSQUAT– 5-5-5+ (WARMUP, - 65% x 5, 75% x 5, 85% x 5+) 

15 MIN AMRAP WOD:

• 5 CTB PULLUPS
• 2 DEADLIFT (225/185)
• 5 HSPU
*RECORD TOTAL SCORE. 1 ROUND = 12 POINTS

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

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CrossFit at 65

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Recent Posts

  1. 4-24-2014 WOD:
    Wednesday, April 23, 2014
  2. 4-23-2014 WOD:
    Tuesday, April 22, 2014
  3. 4-22-2014 WOD:
    Monday, April 21, 2014
  4. 4-21-2014 WOD:
    Sunday, April 20, 2014
  5. 4-18-2014 WOD:
    Thursday, April 17, 2014
  6. 4-17-2-14 WOD:
    Wednesday, April 16, 2014
  7. 4-16-2-14 WOD:
    Tuesday, April 15, 2014
  8. 4-15-2-14 WOD:
    Monday, April 14, 2014
  9. 4-14-2-14 WOD:
    Sunday, April 13, 2014
  10. 4-11-2014 WOD
    Thursday, April 10, 2014

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