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