Saturday 7.4.15 Competitor WOD
Rest Day
7.3.15 Box Brief
Formula O2 Now available at the Box!
Friday 7.3.15 WOD
July 4th Weekend Schedule • Normal CrossFit Schedule • Barbell Club Cancelled 6.2.15 & 6.5.15 • Shore WOD, 30th Street Avalon NJ. 6.4.15 9am Dynamic Effort Upper Strength Shoulder Press (6×3 @ 70% 1RM, wide grip) WOD Happy 28th Birthday Andrew Schmelzlen 6 Unbroken Rounds of 28 reps: 12 Deadlifts 8 Hang Power Cleans 8 STOH […]
Friday 7.3.15 Competitor WOD
Dynamic Effort Upper Strength Shoulder Press (6×3 @ 70% 1RM, wide grip) WOD Happy 28th Birthday Andrew Schmelzlen 6 Unbroken Rounds of 28 reps: 12 Deadlifts 8 Hang Power Cleans 8 STOH **Score weight used **20min time cap Special Strength 4×20 Banded Lat Pulldowns https://instagram.com/p/vRR18gIoQO/?taken-by=sweattshopcincinnati Special Strength 3×6 Single Arm Seated DB Press, each arm **Heavy […]
7.2.15 Box Brief
Best Bar Ever Now available at the Box! If you currently eat protein or snack bars, be prepared to change the way you think about them forever. The Best Bar Ever is here to revolutionize the way protein bars SHOULD be made. Since we do things differently, here’s what you need to know: OUR STORY: […]
Thursday 7.2.15 WOD
July 4th Weekend Schedule • Normal CrossFit Schedule • Barbell Club Cancelled 6.2.15 & 6.5.15 • Shore WOD, 30th Street Avalon NJ. 6.4.15 9am WOD “Viagra” 21-15-9 HSPU Ring Dips Pull Ups Push Ups **25min time cap $ Out 5x1min Max Tire Flips
Thursday 7.2.15 Competitor WOD
Strength 2 Position Snatch (Full + Hang, build to a heavy) Strength Snatch Pull (12×2, 100%+ 1Rm Snatch) WOD “Viagra” 21-15-9 HSPU Ring Dips Pull Ups Push Ups **25min time cap Finisher/Recovery 5x1min Max Tire Flips
7.1.15 Box Brief
FitAid Now available at the Box Why FitAid?
Wednesday 7.1.15 WOD
July 4th Weekend Schedule • Normal CrossFit Schedule • Barbell Club Cancelled 6.2.15 & 6.5.15 • Shore WOD, 30th Street Avalon NJ. 6.4.15 9am Max Effort Lower Strength Front Squat (1RM) WOD “Penicillin” 1000m Row –Rest 1:1– 1000m Row –Then– 30 Squat Cleans (135,95) **Score total time, including rest $ Out 8 Rounds Box Jumps (20,20) […]
Wednesday 7.1.15 Competitor WOD
Max Effort Lower Strength Front Squat (1RM) WOD “Penicillin” 1000m Row –Rest 1:1– 1000m Row –Then– 30 Squat Cleans (135,95) **Score total time, including rest Special Strength 4×8 GHD Back Extensions with barbell Special Strength 8RM Stiff Legged Deadlift Midline 4×20 Banded Oblique Twist Finisher/Recovery 8 Rounds Box Jumps (20,20) x10 reps as fast as possible […]
