CrossBox Training Center , Chelmsford , Ma . WOD 6/30/16, Ask about our twelve session CrossBox 101 and get started today!

Strength
1. Push-press
2-2-2-2
2. Push-jerk
3-3-3-3

WOD
3 Rounds
10 Deadlifts (275, 185)
15 Burpee Box Jumps
20 Calorie Row

Level 3 – 225, 155
Level 2 – 185, 135
Level 1 – 155, 105

CrossBox Training Center , Chelmsford , Ma . WOD 6/29/16, Ask about our twelve session CrossBox 101 and get started today!

CrossBox Training Center , Chelmsford , Ma . WOD 6/27/16, Ask about our twelve session CrossBox 101 and get started today!

WOD
4 Rounds
600m Run
15 Power Snatches (75,55)
15 Burpee Lateral Jumps
15 Pull-ups

Level 2- 65,45
Level 1- 55,35- 400m Run/10 Reps of Each
ADV- Wear a weight Vest

CrossBox Training Center , Chelmsford , Ma . WOD 6/27/16, Ask about our twelve session CrossBox 101 and get started today!

CrossBox Training Center , Chelmsford , Ma . WOD 6/27/16, Ask about our twelve session CrossBox 101 and get started today!

Skill
Turkish Get-up
3-2-1 ascending in weight

WOD
3 Rounds
In 3 Minutes Complete
400m Run
Then AMRAP Muscle-ups
Rest 1 Minute
In 3 Minutes Complete
500m Row
Then AMRAP Goblet Lunges (2,1.5) / OH Lunge*
Rest 1 Minute

Level 3- Ring Dips
Level 2- 1.5,1, Ring Dips
Level 1- 1,0.75, Ring Dips
ADV- Double Overhead KB Lunge (1.5,1)

CrossBox Training Center , Chelmsford , Ma . WOD 6/2416, Ask about our twelve session CrossBox 101 and get started today!

Strength
Deadlifts
2-2-2-2-2

WOD
21 Squat Cleans (115,75)
1065m Run (2 loops)
21 Thrusters

Level 2 – (95,65)
Level 1 – (75,45)

CrossBox Training Center , Chelmsford , Ma . WOD 6/22 /16, Ask about our twelve session CrossBox 101 and get started today!

CrossBox Training Center , Chelmsford , Ma . WOD 6/22 /16, Ask about our twelve session CrossBox 101 and get started today!

Skill
Muscle-up
Ring DIP

WOD
40-30-20-10
100M run
Box Jumps
Kettlebell Swings (1.5,1)
*3 muscle-ups or 10 ring dips after each round

Level 2 (1,0.75)
Level 1 (0.75,0.5) 30-20-10-10

CrossBox Training Center , Chelmsford , Ma . WOD 6/22 /16, Ask about our twelve session CrossBox 101 and get started today!

Strength
Back Squat
2-2-2-2-2
-Between sets complete 5 strict pull-ups or 10 challenging ring rows

WOD 1
6 Minute AMRAP
10 Front Rack Lunges (135,95)
10 Pull-ups

Rest 6 Minutes

WOD 2
6 Minute AMRAP
3-6-9-12….
Shoulder to Overhead (135,95)
Bar Facing Burpees

ADV- With an axle
Level 3- 115,75
Level 2- 95,55
Level 1- 75,35

CrossBox Training Center , Chelmsford , Ma . WOD 6/21 /16, Ask about our twelve session CrossBox 101 and get started today!

CrossBox Training Center , Chelmsford , Ma . WOD 6/21 /16, Ask about our twelve session CrossBox 101 and get started today!

WOD

Open WOD
400m Sandbag Run (3/2)
20 Overhead Squats (95/65)
20 Toe to Bar 
200m sandbag run
100 Double Unders
200m sandbag run
20 Toe to Bar 
20 Overhead Squats 
400m Sandbag Run

Level 2 (75,55)
Level 1 (65,35)