CrossBox International: CrossBox International WOD 12/29/15 , A World Unit...

CrossBox International: CrossBox International WOD 12/29/15 , A World Unit...: CrossBox Boxing  CrossBox Training

CrossBox International: CrossBox International WOD 12/3/15, A World United...

CrossBox International: CrossBox International WOD 12/3/15, A World United...: CrossBox Interantional CrossBox Boxing  CrossBox Training

CrossBox International: CrossBox International WOD 12/2/15, A World United...

CrossBox International: CrossBox International WOD 12/2/15, A World United...: CrossBox Boxing  CrossBox Training

CrossBox International: CrossBox International WOD 12/1/15, A World United...

CrossBox International: CrossBox International WOD 12/1/15, A World United...: CrossBox International  CrossBox Boxing  CrossBox Training

CrossBox International: CrossBox International WOD 11/30/15, A World Unite...

CrossBox International: CrossBox International WOD 11/30/15, A World Unite...: CrossBox International  CrossBox Boxing  CrossBox Training

CrossBox International: CrossBox International WOD 11/29/15,A World United...

CrossBox International: CrossBox International WOD 11/29/15,A World United...: CrossBox International  CrossBox Boxing  CrossBox Training

CrossBox Training Center, Chelmsford, Ma. Try it Free for a Week !

CrossBox International WOD 9/21/15#Boxing#CrossTraining#Fitness#CrossBox Vienna#CrossBox is a registered trademark of CrossBox International

CrossBox Interantional 

CrossBox Vienna 

                                                                    CrossBox Boxing

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CrossBox Training

9/20/15 CrossBox Training Center of Chelmsford , Ma. gets awesome member review

CrossBox Training Center, Chelmsford , Ma. Try it free for a week

CrossBox Training Center, Try it for a week!

Check out CrossBox at The CrossBox Training Center in Chelmsford, Ma.

CrossBox is a licensed CrossBox facility of CrossBox International. All rights reserved.

CrossTrain Sports Club Workout of The Day 5/4/15

Warm Up
 800m run

3 Rounds

10 Back Squats
 8 Bar Facing Burpees
 10 Front Squats 
200m run 


Closeout
100 Tire Slams

CrossTrain Sports Club - Workout of The Day 4/15/15#High Intensity Fitness

Strength

1. Chest Press 
2-2-2-2
2. Dead Lift 
3-3-3-3

WOD
6 Rounds  Rounds
1 Minute Max Mountain Climbers 
1 Minute Max Burpees
1 Minute Max Kettlebell Swings \

30 Second Rest 

CrossTrain Sports Club , Workout of The Day 4/14/15

Strength
Power Clean
2-2-2-2-2

WOD
5 rounds
10 Deadlifts 
12 Toes to Bar
200 Meter Run 

Conditioning WOD

400m Run
Rest 2 minutes

300m Run
Rest 1 minute

200m Run

Rest 30 seconds

100m Run

Conditioning Class:

– Hollow Rocks
– Forearm Plank Hold

CrossTrain Sports Club, WOD 3/30/15

WOD
4 Rounds 
200 M  Sprint
7 Overhead Squats 

7 Hang Cleans 

15 Wall Throws

CrossTrain Sports Club WOD 3/25/15

Strength
Front Squat
3-3-3-3-3

WOD
5 Rounds
10 Front Rack Lunges 
10 Shoulder to Overhead 
10 Chest to Bar Pull-ups

Skill 

50 Planks 

CrossTrain Sports Club WOD 3/24/15#CrossTraining#Fitness#Functional Training#Boxing#High Intensity

CrossTrain Sports Club WOD 3/24/15#CrossTraining#Fitness#Functional Training#High Intensity



Warm Up
400m Run 

 20 Minute AMRAP
5 Thrusters 
10 Box Jump Overs
200m Run

CrossTrain Sports Club WOD 3/23/15

Warm Up
100 Jumping Jacks 
50 Mountain Climbers


WOD 
21-15-9
Power Clean (135,95)
Bar Facing Burpee

CrossTrain Sports Club WOD 3/16/15

5 Minute Jump Rope 


3 Rounds
10 Thrusters
30 Box Jumps
10 Thrusters
30 Box Jumps
10 Thrusters

CrossTrain Sports Club, CrossTraining workout of the Day 3/9/15

400 Warm Up Run


3 Rounds
 10 -  10 Meter Farmer Carries
50 Mountain Climbers 
20 50% Bench Press
6 10 - 10 meter farmer carries
50 Mountain Climbers
10 50% Bench Press

GoPro pad work with the Jr.Boxing class at The CrossTrain Sports Club .

CrossTrain Sports Club Workout of The Day 3/4/15

 Warm Up
4 - 1 minute Jumping Jack Sets





  15 Minute Ascending AMRAP

1 Power Clean
1 Box Jump
2 Power Cleans
2 Box Jump
3 Power Cleans
3Box Jump

CrossTrain Sports Club WOD 3/3/15

Warm Up
20 - 10 Meter Sprint


    3   Rounds

 8 Bear Complex
  20Bar Jump Burpees
 30 Wallballs

CrossTrain Sports Club WOD 3/2/15

WOD

 Warm Up
100 Mountain Climbers


 1 Round
40 Kettlebell Swings
40 Kettle Bell Thrusters
40 Jump Squats
40 Sit Ups

Cash Out
200 Crunches

CrossTrain fitness WOD 2/27/15

I

Complete as many rounds and reps as possible in 15 minutes of:
20 chest to bar pull ups 

8 burpees 
5 snatches 

Finish with 50 Tire Flips 

CrossTrain Sports Club WOD 2/26/15

Warm UP
100 Jumping Jacks



1-2-3-4-5-6-7-8
Clean and Jerk
10 Box Jumps after each set

CrossTrain Sports Club WOD 2/23/15

Warm Up
 5 Minute Bike Ride


4 Rounds
WOD
10 Box Jumps
15 Clean and Press
100 Mountain Climbers

CrossTrain Sports Club WOD 2-18-15

Warm Up

5 Minutes on The Bike

WOD

5 Man Makers

50 Mountain Climbers

50 Weighted Sit Ups

CrossBox Jump Rope Sprints

CrossBox Jump Rope Sprints

CrossTrain Sports Club, WOD 2/16/15

 5 Minute Jump Rope




10 Minute AMRAP
1 Bear Complex
2 Bar Facing Burpees
2 Bear Complexes
4 Bar Facing Burpees
3 Bear Complexes
6 Bar Facing Burpee



Closeout with 30 Tire Flips 

CrossTrain Sports Club WOD 2-12-15

 warm up
5 minute jump rope




18 Minute AMRAP
15 Box jumps
12 Push-press
15 Chest to bar pull ups 

#CrossTrain Sports Club WOD 2 -10 -15

Warm Up

5 Minute Bike Ride

4 Rounds
10 Clean and Jerk
20 Wall Ball
20 Box Jumps

#CrossTrain Sports Club WOD2/6/2015#

Strength
Dead Lifts 70%
 3-3-3-3-3
WOD

50 Jumping Jacks
5KB Swings
50 Mountain Climbers
5KB Swings
20 Burpess
5KB Swings

#CrossTrain Sports Club 2/4/15

WOD
3 Rounds 

30 Box Jumps
15 Farmer  carries

10 switch lunges 

50 crunches 

#CrossTrain Sports Club WOD 2/3/15#High Intensity CrossTraining

Warm Up
5 Minute Jump Rope

12 Minute AMRAP
50 Mountain Climbers
16 Kettlebell Swings
  50  Push-ups


Finish 200 Wall Ball Sit Ups 

#CrossTrain Sports Club WOD 2/2/2015

 Warm Up

5 Minute Jump Rope 



4  Rounds
20 KB Swings
10 Medicine Ball Throws 
10 Box Jumps
50 Mountain Climbers

#CrossTrain Sports Club WOD 1/30/15

WOD
3 Rounds
7 Thrusters 
14 Chest to Bar Pull Ups 
21 Wallballs

50 Sit ups

#CrossTrain Sports Club WOD 1/29/15# High Intensity Training#Chelmsford,Ma.

Warm Up
5 Minute Jump Rope


 WOD
4 Rounds

50 Tire Flips
25 Wallball
5 Box Jumps

#CrossTrain Sports Club WOD 1/28/15

Warm Up
5 Minute Bike Ride


5 Man Makers
100 Jumping Jacks

Finish With
200 Sit Ups

#CrossTrain fitness WOD 1/26/15

Warm Up

 100 Jumping Jack




21-15-9
Power Clean
Thruster

#CrossTrain Sports Club# Workout of The Day 1/23/15

www.crosstrainsportsclub.com

Warm Up
5 Minute Bike Ride


5  Rounds
8 Bear Complexes
10 Bar Jump Burpees
50 Wall Ball Sit ups

CrossTrain fitness Workout of The Day 1/22/15

Warm Up

100 Jumping Jacks


4 Rounds

10 Hang Cleans
25 WallBall Shots

15 Sit ups

1/21/15 Workout of The Day

WOD
50 montain climbers 
36 Push ups 
36 Kettlebell Lunges 
40 mountain climbers 
24 Push-ups 
24 KB Lunges
30 mountain climbers 
12 Push ups 
12 KB Lunges

$ 20.00 one month of unlimited Boot Camp

Boxing BootCamp is added to The 2015 CrossTrain Sports Club Schedule.