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CrossFit Stafford
Forging Elite Fitness for everyday people of all ages! We'll challenge you to do your best, then we'll challenge you again.
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CrossFit Stafford VA
7-30-2010 WOD:
3 ROUNDS:
8 TGU,
10 Wall Balls,
12 DIPS,
14 Ab mat situps,
Farmer carry 100 meters (ammo cans/kb)
8 TGU,
10 Wall Balls,
12 DIPS,
14 Ab mat situps,
Farmer carry 100 meters (ammo cans/kb)
7-29-2010 WOD:
3 rounds/15 reps each:
K2E,
Clean and Press,
V-ups, (scale with situps)
400 meter run
K2E,
Clean and Press,
V-ups, (scale with situps)
400 meter run
7-28-2010 WOD: Happy Birthday LA!
Happy Birthday to our Very own LA!!!
We will be celebrating by doing 7 rounds (Odd rounds 10 reps/Even rounds 28 reps):
Deadlift(#2/3 BW),
Double Unders,
Jumping Pullups,
Each round: 41 mountain climbers (single count)
We will be celebrating by doing 7 rounds (Odd rounds 10 reps/Even rounds 28 reps):
Deadlift(#2/3 BW),
Double Unders,
Jumping Pullups,
Each round: 41 mountain climbers (single count)
7-27-2010 WOD:
AMR 20 MIN:
10 REPS EACH:
Back Squats,
HANDS TO FEET STABILITY BALL (Hands to feet and back =1 rep),
PUSHUP TWISTS (eyes watch hand),
SPRINT 100 METERS
10 REPS EACH:
Back Squats,
HANDS TO FEET STABILITY BALL (Hands to feet and back =1 rep),
PUSHUP TWISTS (eyes watch hand),
SPRINT 100 METERS
7-26-2010 WOD:
AMR 20 min of:
5 Tire Flips,
10 Front Squats,
15 Burpees,
20 KBS
5 Tire Flips,
10 Front Squats,
15 Burpees,
20 KBS
New WOD times added
As of 1 August 2010 our (M-F) WOD times are:
5:15 AM WOD
5:30 AM WOD
9:15 AM WOD (New)
10:00 AM WOD (New)
10:45 AM WOD (New)
11:30 AM WOD (New)
5:15 PM WOD
6:00 PM WOD
6:30 PM WOD
**Beginning 28 August anyone interested in joining us must complete a 4 hour RAMP-UP session covering CrossFit fundamentals with our coaches before working out with us. (The only exceptions will be those people already familiar with CrossFit who have a coaches letter/email). The Ramp up session is to ensure that new athletes have a good understanding of, and can complete the CrossFit foundational movements in a safe manner.**
5:15 AM WOD
5:30 AM WOD
9:15 AM WOD (New)
10:00 AM WOD (New)
10:45 AM WOD (New)
11:30 AM WOD (New)
5:15 PM WOD
6:00 PM WOD
6:30 PM WOD
**Beginning 28 August anyone interested in joining us must complete a 4 hour RAMP-UP session covering CrossFit fundamentals with our coaches before working out with us. (The only exceptions will be those people already familiar with CrossFit who have a coaches letter/email). The Ramp up session is to ensure that new athletes have a good understanding of, and can complete the CrossFit foundational movements in a safe manner.**
7-23-2010 WOD:
7 rounds for time of:
3 cleans (205/135 lb.),
4 ring handstand push-ups (men)/4 handstand push-ups (women)
3 cleans (205/135 lb.),
4 ring handstand push-ups (men)/4 handstand push-ups (women)
7-22-2010 WOD: Team WOD
"Team WOD"
(4 Man Team)
2 rounds for time
70 thrusters 105/155 (Scale as needed),
90 pull-ups c2b,
100 m buddy carry (Scale with weight as needed)
(4 Man Team)
2 rounds for time
70 thrusters 105/155 (Scale as needed),
90 pull-ups c2b,
100 m buddy carry (Scale with weight as needed)
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