Saturday 4.11.15 Competitor WOD
Strength Snatch Balance + OHS (1RM) WOD “Filthy Fifty” For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders **30min time cap Finisher/Recovery 800m sled pull
4.10.15 Box Brief
5-MINUTE FIX: THE DOUBLE-UNDER If you get a lump in your throat when double-unders appear on the whiteboard here are a few techniques to help you master them. The Box Editors March 20, 2015 CLICK HERE to read more Can you do 1,400 consecutive double-unders? Molly Metz, jump-rope competitor and coach, who has conducted seminars […]
Friday 4.10.15 WOD
Max Effort Upper Strength Hang Snatch (1RM – limit to 10 reps after warming up) WOD Happy Birthday John Jesus “The Jesus V2” Every 2:00min for 10 rounds complete 100m Sprint 1 Rope Climb 3 Burpee Box Overs (24,20) 5m HS Walk ** Burpee Box Over – both feet must be on top of the box […]
Friday 4.10.15 Competitor WOD
Max Effort Upper Strength Hang Snatch (1RM – limit to 10 reps after warming up) WOD The Jesus V2 (AMRAP – Rounds) Every 2:00min for 10 rounds complete 100m Sprint 1 Rope Climb 3 Burpee Box Overs (24,20) 5m HS Walk ** Burpee Box Over – both feet must be on top of the box at the […]
Thursday 4.9.15 WOD
Dynamic Effort Lower Strength Back Squat (1×8 @ 50% + 20#) **If you fail to complete the working set stop, do not lower weight and finish WOD “Humpty Dance” 400m Row –Then– 5 Rounds 10 DB Deadlift (60,45) 10 DB Front Squats (60,45) 10 STOH (60,45) –Then– 400m Row **Rx+ 75,55 **You will use x2 DBs. […]
Thursday 4.9.15 Competitor WOD
Dynamic Effort Lower Strength Back Squat (1×8 @ 50% + 20#) WOD Humpty Dance (Time) 400m Row –Then– 5 Rounds 10 DB Deadlift (60,45) 10 DB Front Squats (60,45) 10 STOH (60,45) –Then– 400m Row **Rx+ 75,55 **You will use x2 DBs. **20min time cap Special Strength 3×20 Reverse Hyper Glute Partials Special Strength 4×12 Banded Pull […]
4.9.15 Box Brief
I DO CROSSFIT. WHY AM I STILL FAT? If your love handles are lingering, maybe it’s time you look at more than your diet. Abi Reiland March 19, 2015 READ MORE – Box Magazine While there are a number of reasons a person might start CrossFit classes, most hope for some sort of physical transformation. […]
Wednesday 4.8.15 WOD
Gymnastics 15min working on free standing handstand holds or handstand walks WOD Happy 48th Birthday Aileen “Communication Breakdown” 5min AMRAP 4 Hang Squat Snatches (105,65) 8 HSPU –2min Rest– 5min AMRAP 18 Sit Ups 30 Dubs (x3) –2min Rest– 5min AMRAP 4 Hang Squat Snatches (105,65) 8 HSPU **Score total reps of each round **Enjoy […]
Wednesday 4.8.15 Competitor WOD
Gymnastics 15min working on free standing handstand holds or handstand walks Strength Hang Clean (3×3 @ 75% 1RM) **Use pads to get barbell above knee **Full squat clean Strength Hang Snatch (3×3 @ 75% 1RM) **Use pads to get barbell above knee **Full squat snatch WOD “Communication Breakdown” 5min AMRAP 4 Hang Squat Snatches (105,65) 8 HSPU […]
4.7.15 Box Brief
THE REAL CULPRIT BEHIND RUNNING PAIN AND HOW TO FIX IT Maryann Berry – Contributor READ MORE A common myth is that running is bad for your joints because it is high impact and leads to joint wear and tear. But if you are experiencing this wear and tear, consider that running is not the culprit. In […]
