Category: box news
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WOD August 28, 2015 (Friday)
Read More: WOD August 28, 2015 (Friday)Split Jerk1 x 1 @ 95% of your 1 rep max split jerkOverhead Squat1 x 1 @ 95% of your 1 rep max overhead squatComplete for time:50 KB Swings (70/53)50 Goblet Squats10 Push Press (155/115)10 Overhead Squats
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WOD August 27, 2015 (Thursday)
Read More: WOD August 27, 2015 (Thursday)Complete 10 rounds for time: 100 Double Unders 200m Run *Please bring your own rope if you have one
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WOD August 26, 2015 (Wednesday)
Read More: WOD August 26, 2015 (Wednesday)Full Snatch1 x 1 @ 95% of your 1 rep max full snatch Front Squat1 x 1 @ 95% of your 1 rep max front squatComplete for time:“Diane” (225/155)21-15-9 Deadlifts HSPU*Time cap 9 min
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WOD August 25, 2015 (Tuesday)
Read More: WOD August 25, 2015 (Tuesday)Complete for time: Team of 2 1.5 Mile (800m x3) Partner Carry *Partner must ride on your back or shoulders *Switch as needed
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WOD August 24, 2015 (Monday)
Read More: WOD August 24, 2015 (Monday)MONDAY AUGUST 24 2015 Full Clean 1 x 1 @ 95% of your 1 rep max full clean Back Squat 1 x 1 @ 95% of your 1 rep max back squat AMRAP – 10 Minutes 7 Thrusters (95/65) 7 Pull Ups 7 Burpees
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WOD August 21, 2015 (Friday)
Read More: WOD August 21, 2015 (Friday)Split Jerk1 x 1 @ 95% of your 1 rep max split jerkOverhead Squat1 x 1 @ 95% of your 1 rep max overhead squatComplete for time:40 Back Squats 30 Front Squats20 Overhead Squats (135/95)
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WOD August 20, 2015 (Thursday)
Read More: WOD August 20, 2015 (Thursday)EMOM – 21 Minutes Minute 1 – 8 Weighted Pistols Minute 2 – 4 Burpee Box Overs Minute 3 – 2 Rope Climbs
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Gymnastics August 19, 2015 (Wednesday)
Read More: Gymnastics August 19, 2015 (Wednesday)Gymnastics requires strength, flexibility, and coordination. JP is demonstrating the “Dragon Walk” or the “Spiderman.” This movement tests the strength, flexibility, and coordination of the entire body. Most importantly, JP is having fun while he’s working.
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WOD August 19, 2015 (Wednesday)
Read More: WOD August 19, 2015 (Wednesday)Full Snatch1 x 1 @ 95% of your 1 rep max full snatchComplete for time:“Heavy Randy” (95/65)75 Power Snatches*Time Cap 10 Minutes
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Boot Camp August 18, 2015 (Wednesday)
Read More: Boot Camp August 18, 2015 (Wednesday)Hello Boot Campers! Here’s a quick & easy way to “keep it clean” while you closeout the summer season! We will start a friendly, healthy habit and accountability challenge soon. Our Focus is: Cleaner Eating HabitsHealthy Decisions (including a daily salad/veggies)Smarter Portions of Food3 Days of Exercise Boot Camp and/or Barbell Club*All workouts/food tips will…
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CrossFit – Wed, Nov 20
CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Deadlift Increase 5 Every Set) Metcon (5 Rounds for reps) 15 Min E3MOM 100 M Run 10 DB Front Rack Reverse Lunges Max Rep Devil’s Press (2 DB) Rx…
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CrossFit – Tue, Nov 19
CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Clean (Squat Clean) Increase 5 Every Set) CRISS CROSS (AMRAP – Rounds and Reps) 15 Min AMRAP 30 Double Unders 15 Power Cleans 30 Double Unders 15 Toes to…
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CrossFit – Mon, Nov 18
CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Push Press Increase 5 Every Set) Double Date (Time) For time 21-15-9 Push Press Pull-Ups Buy Out 400 Meter Run Then Start 9-15-21 Front Squats Push-Ups Rx Bar…