Strength: Romanian Deadlift 2x10 @ 50% 1 Rm Deadlift 5x3 upto 90% 1Rm WOD A. 100 Push Ups for time Everytime you pause do 10 Jumping Squats B. 3 Rounds 10 KB Swings 16/12 5 Kb Snatch (one arm) 100' Waiters Carry 5 KB Snatch (other arm) 100' Waiters Carry
Closed Due to Hangover Cleanup... Yes, that's right... We are definitely closed today (Sunday April 15th). The Box will need a thorough cleaning after last nights festivities 😉 NOTE: There Will Be No Secret WOD Today! I know, I know. Deal with it! There is only cleaning up.
Hey all, i hope you’re getting to bed early so you’re super fresh for our intermural team competition Saturday morning!! The doors should be open by 9am and the comp starts promptly at 9:30. We hope to be finished no later than 12 noon so you can get home and make yourself presentable for the … Continue reading 10th Anniversary Comp and Party!!!
“LUCKY 13” 3 Rounds for Time 13 Push-Ups 13 Sit-Ups 13 Box Jumps (20 in) 13 Kettlebell Swings (1.5 pood) 13 Push Presses (45 lb) 13 Walking Lunges (each leg) 13 Mountain Climbers 13 Knees-to-Elbows 13 Pull-Ups 13 Parallel Bar Dips 13 Air Squats 13 Back Extensions 13 Burpees https://youtu.be/xR8oke8rzp8
Strength: 4×7 Back Squat @ 75% WOD: “THE CHIEF” Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you … Continue reading “THE CHIEF”
Strength: Bench Press 5-5-3-3-2-2 up to 90% WOD: Bowen Can Row 3 rounds 1000m Row 7 Deadlifts 275/185 10 Burpee Pull ups 14 Single Arm KB Thruster 24/16 20 Box Jumps 24/20
These 8 minor bumps, scrapes and bruises will be very familiar to ALL Crossfitters! They are the small side effects of turning yourself into a fit, healthy, iron hard machine! https://www.boxrox.com/8-battle-scars-that-every-crossfitter-will-understand/ Strength: Shoulder Press 3-3-3-2-2 upto 90% WOD: 21-18-15-12-9-6-3 Pistols Dips
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived … Continue reading MORRISON
A. “OPEN 14.1” AMRAP in 10 minutes 30 Double-Unders 15 Power Snatches (75/55 lb) rest 5 min then B. AMRAP in 10 minutes 5 Squat Cleans (115/85 lb) 10 Wall Balls (20/16 lb) 15 Push-Ups
the Bear Complex 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Do all 5 movements to complete 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it … Continue reading the Bear Complex