Saturday 2.14.15 WOD
Happy Valentines Day! Posting the WOD early today so that you can encourage your partner to come with you! Partner Up! WOD #1 “The Break Up” Teams of 2 1,2,3,4,5,6…. Shoulder to Overhead (95,65) Burpees **Each Athlete will have their own barbell and will work at the same time. EMOM both Athletes will complete the […]
Saturday 2.14.15 Competitor WOD
Strength Snatch Complex (1RM Power Snatch + Snatch) WOD #1 “The Break Up” Teams of 2 1,2,3,4,5,6…. Shoulder to Overhead (95,65) Burpees **Each Athlete will have their own barbell and will work at the same time. EMOM both Athletes will complete the given reps in the ladder. As soon as one fails to complete the needed […]
2.13.15 Box Brief
Valentines Day Partner WOD & Party On Saturday, February 14th, bring in your Valentine or partner up with someone at the Box for a great Valentine’s Day themed workout and party. Our very own Chef Paul will be bringing in appetizers and we will have a mimosa and bloody mary bar for your post WOD cool […]
Friday 2.13.15 WOD
Max Effort Lower Strength Deadlift to a 2″ negative (1RM) Stand on a 2″ Foam Pad WOD “Ecto-1” 3 Round 20 KB Swings (55,35) 15 Toes to Bar 10 Front Squats (115,75) –3min rest– 2 Round 15 KB Swings 10 Toes to Bar 5 Front Squats –3min Rest– 1 Round 100 Dubs (x2) **Score time minus […]
Friday 2.13.15 Competitor WOD
Max Effort Lower Strength Deadlift to a 2″ negative (1RM) Stand on a 2″ Foam Pad WOD “Ecto-1” 3 Round 20 KB Swings (55,35) 15 Toes to Bar 10 Front Squats (115,75) –3min rest– 2 Round 15 KB Swings 10 Toes to Bar 5 Front Squats –3min Rest– 1 Round 100 Dubs (x2) **Score time minus […]
2.12.15 Box Brief
The Real Reason Why People MUST Squat Differently There is absolutely no one size fits all squat position. If you don’t believe me, you are in for a treat. his article will help show you why athlete comfort should dictate squat stance width, why some people’s (not EVERYONE) feet point out (no matter how much “mobility” […]
Thursday 2.12.15 WOD
Dynamic Effort Upper Strength Hang Clean (3×3 @ 70% from blocks, bar above knee. Full Squat) Strength Hang Snatch (3×3 @ 70% from blocks, bar above knee. Full Squat) WOD “Rowing Nancy” 5 Rounds 250m Row 15 OHS (95,65) **20min time cap Extra Credit 5 Rounds :30sec Plank Hold :15sec Superman Hold :15sec Rest
Thursday 2.12.15 Competitor WOD
Dynamic Effort Upper Strength Hang Clean (3×3 @ 70% from blocks, bar above knee. Full Squat) Strength Hang Snatch (3×3 @ 70% from blocks, bar above knee. Full Squat) WOD “Rowing Nancy” 5 Rounds 250m Row 15 OHS (95,65) **20min time cap Special Strength 6×3 Klokov Press @ 70% 1RM Special Strength 50 banded pull downs Abs/Core […]
2.11.15 Box Brief
Free Clinics The CrossFt Open is only a few weeks away. Join us every weekend from now until the first workout is announced (2.26.15) to improve on common movements often seen in The Open; the clean & jerk, the snatch, rowing, double unders, pull-ups and muscle ups. Sunday 2.15.15 Pull Up & Muscle Up Clinic Location […]
Wednesday 2.11.15 WOD
Gymnastics Bias WOD “Venkman” With a clock beeping every 1min complete: 1min Max Pull Ups –Then– x6 Pull Ups EMOM for 6min Rest 1min 1min Max Alternating T2B (L=R=2) –Then– x6 Alternating T2B EMOM for 6min Rest 1min 1min Max Ring Dips –Then– x6 Ring Dips EMOM for 6min Rest 1min 1min Max Dubs (x3) […]
