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
Thursday, June 30, 2016
CrossBox Training Center , Chelmsford , Ma . WOD 6/30/16, Ask about our twelve session CrossBox 101 and get started today!
Wednesday, June 29, 2016
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
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
Level 1- 55,35- 400m Run/10 Reps of Each
ADV- Wear a weight Vest
Monday, June 27, 2016
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
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
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)
Level 2- 1.5,1, Ring Dips
Level 1- 1,0.75, Ring Dips
ADV- Double Overhead KB Lunge (1.5,1)
Friday, June 24, 2016
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
Deadlifts
2-2-2-2-2
WOD
21 Squat Cleans (115,75)
1065m Run (2 loops)
21 Thrusters
21 Squat Cleans (115,75)
1065m Run (2 loops)
21 Thrusters
Level 2 – (95,65)
Level 1 – (75,45)
Level 1 – (75,45)
Thursday, June 23, 2016
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
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
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
Level 1 (0.75,0.5) 30-20-10-10
Wednesday, June 22, 2016
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
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
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
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
Level 3- 115,75
Level 2- 95,55
Level 1- 75,35
Tuesday, June 21, 2016
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
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)
Level 1 (65,35)
Monday, June 20, 2016
CrossBox Training Center , Chelmsford , Ma . WOD 6/20 /16, Ask about our twelve session CrossBox 101 and get started today!
CrossBox Training Center , Chelmsford , Ma . WOD 6/20 /16, Ask about our twelve session CrossBox 101 and get started today!
Strength
Every 2 Minutes for 12 Minutes
3 Squat Clean and Jerks
Every 2 Minutes for 12 Minutes
3 Squat Clean and Jerks
WOD
6 Rounds
7 Power Cleans (155,105)
14 Wallballs
6 Rounds
7 Power Cleans (155,105)
14 Wallballs
Level 3- 135,95
Level 2- 115,75
Level 1- 95,55
Level 2- 115,75
Level 1- 95,55
Saturday, June 18, 2016
CrossBox Training Center , Chelmsford , Ma . WOD 6/18 /16, Ask about our twelve session CrossBox 101 and get started today!
CrossBox Chelsmsford , CrossBox International
30 minute Ascending AMRAP
1 Tire Flip
100m Run
2 Tire Flips
100m Run
3 Tire Flips
100m Run
4 Tire Flips
100m Run
Etc…
1 Tire Flip
100m Run
2 Tire Flips
100m Run
3 Tire Flips
100m Run
4 Tire Flips
100m Run
Etc…
*Use a challenging tire. Share tires where necessary.
Friday, June 17, 2016
CrossBox Training Center , Chelmsford , Ma . WOD 6/17 /16, Ask about our twelve session CrossBox 101 and get started today!
CrossBox Chelsmford, Ma . / CrossBox Training and Fitness Ceneter
CrossBox Chelsmford WOD
Strength
Front Squat
2-2-2-2-2
Front Squat
2-2-2-2-2
WOD
10 Minute AMRAP
7 Front Squats (135,95)
7 Toes to Bar
7 Kettlebell Swings (2,1.5)
10 Minute AMRAP
7 Front Squats (135,95)
7 Toes to Bar
7 Kettlebell Swings (2,1.5)
Level 2 – 115, 75 / 1pd, 0.75pd
Level 1 – 95, 55 / 0.75pd, 0.5pd
Level 1 – 95, 55 / 0.75pd, 0.5pd
www.crossboxinternational.com
Thursday, June 16, 2016
CrossBox Training Center , Chelmsford , Ma . WOD 6/16 /16, Ask about our twelve session CrossBox 101 and get started today!
CrossBox Training and Fitness
Strength
1. Strict Press
5-4-3-2-1
2. Push-press
3-3-3-3
1. Strict Press
5-4-3-2-1
2. Push-press
3-3-3-3
WOD
10-9-8-7-6-5-4-3-2-1
Clean and Jerk (115,75)
Burpee Pull-up
10-9-8-7-6-5-4-3-2-1
Clean and Jerk (115,75)
Burpee Pull-up
Wednesday, June 15, 2016
CrossBox Training and Fitness Center , Chelmsford , Ma . WOD 6/15/16, Ask about our twelve session CrossBox 101 and get started today!
CrossBox Training and Fitness , Chelmsford , Ma.
Ring Work/Midline Stability
Medball Midline Mania
5 Minutes of Medball Core Work
5 Minutes of Medball Core Work
Open Training WOD
5 Rounds
500m Row
400m Run
50 Double Unders
Rest 2 Minutes
5 Rounds
500m Row
400m Run
50 Double Unders
Rest 2 Minutes
Level 2- 4 Rounds- 25 Double Unders
Level 1- 250 Row/200m Run, 50 single
Level 1- 250 Row/200m Run, 50 single
www.crossboxinternational.com
Tuesday, June 14, 2016
CrossBox Training Center , Chelmsford , Ma . WOD 6/14/16, Ask about our twelve session CrossBox 101 and get started today!
CrossBox Training and Fitness Center, Chelmsford , Ma.
Strength
Squat Snatch
3-3-3-3-3
-Between sets complete Scapula rolling and chest stretching
Squat Snatch
3-3-3-3-3
-Between sets complete Scapula rolling and chest stretching
WOD
Every Minute on the Minute for 12 Minutes
3 Power snatches (115,75)
6 Box Jump Overs
6 Wallballs
Every Minute on the Minute for 12 Minutes
3 Power snatches (115,75)
6 Box Jump Overs
6 Wallballs
Level 2- (95,65) 3-5-5
Level 1- (75,35) 3-4-4
ADV- (135,95), 3-6-9
Level 1- (75,35) 3-4-4
ADV- (135,95), 3-6-9
Penalty: For every missed round, run 1 Lap
Monday, June 13, 2016
CrossBox Training Center , Chelmsford , Ma . WOD 6/13/16
CrossBox Chelmsford ,Ma.
CrossBox Training Center WOD 6/13/16
7 Handstand push-ups
7 Thrusters (135,95)
7 Knees to elbows
7 Deadlifts (245,165)
7 Burpees
7 kettlebell swings (2,1.5)
7 pull-up
Monday, May 9, 2016
CrossBox Training and Research Center, Chelmsford, Ma. Workout of The Day 5/9/16
CrossBox Training and Research Center, Chelmsford, Ma. Workout of The Day 5/9/16
Strength
Deadlift
3-3-3-1-1-1
Deadlift
3-3-3-1-1-1
WOD
3 Rounds
50 Double Unders
20 Power Snatches (75,55)
50 Double Unders
20 Pull-ups
3 Rounds
50 Double Unders
20 Power Snatches (75,55)
50 Double Unders
20 Pull-ups
Level 2 (65,45), 25 Double Unders
Level 1 (55, 35), 50 Singles
Level 1 (55, 35), 50 Singles
Friday, May 6, 2016
CrossBox Training and Research Center, Chelmsford, Ma. Workout of The Day 5/6/16
CrossBox Training and Research Center, Chelmsford, Ma.
Strength
Squat Snatch
2-2-2-2-2
Squat Snatch
2-2-2-2-2
WOD
21-15-9
21-15-9
Burpees
Overhead Squats (135,95)– 10 cals
Overhead Squats (135,95)– 10 cals
Thursday, May 5, 2016
CrossBox Training and Research Center, Chelmsford, Ma. Workout of The Day 5/5/16
WOD
5 Rounds
Run 400 meters
10 Burpee Box Jumps (24,20)
10 Sumo Deadlift High Pulls (95,65)
10 Thrusters (95,65)
Rest 1 minute
5 Rounds
Run 400 meters
10 Burpee Box Jumps (24,20)
10 Sumo Deadlift High Pulls (95,65)
10 Thrusters (95,65)
Rest 1 minute
Strongman WOD
Max distance
30 minutes — drag a sled @ 75% of body weight
(www.strongmanwod.com)
Wednesday, May 4, 2016
CrossBox Training and Research Center, Chelmsford, Ma. Workout of The Day 5/4/16
CrossBox Training and Research Center, Chelmsford, Ma.
Strength
1. Push-press
3-3-3-3
2. Push-jerk
2-2-2-2
1. Push-press
3-3-3-3
2. Push-jerk
2-2-2-2
WOD
12 Minute AMRAP
15 Deadlifts (225,155)
15 Chest to Bar Pull-ups
15 Wallballs
12 Minute AMRAP
15 Deadlifts (225,155)
15 Chest to Bar Pull-ups
15 Wallballs
Tuesday, May 3, 2016
CrossBox Training and Research Center, Chelmsford, Ma. Workout of The Day 5/3/16
CrossBox Training and Research Center, Chelmsford, Ma. Workout of The Day 5/3/16
Monday, May 2, 2016
CrossBox Training and Research Center, Chelmsford, Ma. Workout of The Day 5/2//16, Strongman WOD
CrossBox Wod
Strength
Strict Press
5-5-5-5-5
– Between sets work in 10 DB bent over rows each Side
Strict Press
5-5-5-5-5
– Between sets work in 10 DB bent over rows each Side
WOD
30-20-10
Kettlbebell Swings (2,1.5)
Burpees
Box Jumps
30-20-10
Kettlbebell Swings (2,1.5)
Burpees
Box Jumps
Strongman WOD
10 rounds of the following—
1 deadlift @ 515, 2 muscle ups, 1 split jerk @ 275-315, 2 muscle ups
For this workout I used 275 on the split jerk for rounds 1-3 and then I went up to 295 for rounds 4-6 and finally up to 315 for rounds 7-10. I should have used 315 from the beginning as it wasn’t as hard as I thought it would be. The deadlift should be VERY difficult in the later rounds. If you cannot do a muscle up substitute 4 chest to bar pullups and 4 ring dips.
Check out www.strongmanwod.com
Saturday, April 30, 2016
CrossBox Training and Research Center, Chelmsford, Ma. Workout of The Day 4/30/16
CrossBox Training and Research Center, Chelmsford, Ma.
Skill
Running Technique
Running Technique
WOD
3 Rounds
200m Run
20 Pull-ups
250m Row
30 Push-ups
200m Run
40 Sit-ups
250m Row
50 Air Squats
3 Rounds
200m Run
20 Pull-ups
250m Row
30 Push-ups
200m Run
40 Sit-ups
250m Row
50 Air Squats
Level 2 – 15-20-30-40
Level 1- 10-15-20-25
Level 1- 10-15-20-25
Strongman Class: Skill
Tire Flips
Tire Flips
Strongman Class: Test
100′ Tire Flip for Time
*2 attempts.
100′ Tire Flip for Time
*2 attempts.
Strongman Class: WOD
EMOM, complete 5 burpees
In remaining time, complete as many tire flips as possible. Continue until you have completed 50 tire flips.
EMOM, complete 5 burpees
In remaining time, complete as many tire flips as possible. Continue until you have completed 50 tire flips.
Friday, April 29, 2016
CrossBox Training and Research Center, Chelmsford, Ma. Workout of The Day 4/29/16
CrossBox Training and Research Center WOD
Strength
Every Minute on The Minute for 14 Minutes
Odd- Deadlift x3
Even- Seated Box Jump x3
Every Minute on The Minute for 14 Minutes
Odd- Deadlift x3
Even- Seated Box Jump x3
WOD
3 Rounds
20/15 Calorie Bike
15 Burpees Lateral Jumps
10 Squat Cleans (115,75)
3 Rounds
20/15 Calorie Bike
15 Burpees Lateral Jumps
10 Squat Cleans (115,75)
Run: 300m
Row: 30/25 cals
Row: 30/25 cals
Level 2- (95,65)
Level 1- (75,55)
Level 1- (75,55)
CrossBox is a fitness regimen developed by combining traditional Sport Boxing Fundamentals and Sport Fitness Movements by CrossBox CEO , Donny Mustapha, Mustapha was the first person to utilize Strict Boxing Basics in strategic sequences , to maximize a person's fitness capacity , while giving them boxing basics , at the same time. The CrossBox programming is designed specific for improving Fitness Levels , while giving the dedicated practitioner , a basic Self Defense Platform.
CrossBox employ's Sport Fitness functional movements performed at moderate internsity levels. Sport Fitness functional movements were startegially selected in their relavance to basic funtional everyday movement. CrossBox , aside from employing strict Boxing utilizes , weightlifting, running, rowing and more.
Traditional Boxing Gyms were the first group Training Centers in The Modern Fitness Era. The CrossBox facilities in your community will exemplify the same comradery found in the Boxing Gyms of yeserday and make you feel welcome , regardless of your current fitness level. This comradery mixed with a global need for a fitness group that symbolizes , safety before productivity , is a key component of why CrossBox is so effective, and how it has now sawned into a global network of CrossBox affiliates that are all United in their Pursuit of Fitness Education.
Cross Box International is the first Modern Fitness Concept that Demands Safety before Productivty by requiring all affiliatted CrossBox Facilities to be headed by a Fitness Professional with a Credential , held by an accreditted fitness Certifying Body. This committment by all CrossBox affilittes offers the public assurance that their CrossBox facility of choice is a safe place to get fit and begin their fitness journey.
Thursday, April 28, 2016
CrossBox Training and Research Center, Chelmsford, Ma. Workout of The Day 4/28/16
CrossBox Training and Research Center, Chelmsford, Ma. Workout of The Day 4/28/16
WOD 1
3 Rounds
400m Run
21 Kettlebell swings (1.5,1)
12 Box Jumps
3 Rounds
400m Run
21 Kettlebell swings (1.5,1)
12 Box Jumps
Strength
Back Squat
5-4-3-2-1-1
75-80-85-90-100-102%
Back Squat
5-4-3-2-1-1
75-80-85-90-100-102%
Tuesday, April 26, 2016
CrossBox International: CrossBox International WOD 4/26/16, A World Unite...
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Friday, April 8, 2016
CrossBox International: CrossBox International WOD 4/8/16, A World United...
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Thursday, April 7, 2016
CrossBox International: CrossBox International WOD 4/7/16, A World United ...
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Tuesday, March 29, 2016
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Monday, March 28, 2016
CrossBox International: CrossBox International WOD 3/23/16, A World United...
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Tuesday, March 22, 2016
CrossBox International: CrossBox International WOD 3/22/16, A World United...
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Sunday, March 20, 2016
CrossBox International: CrossBox International WOD 3/20/16, A World United...
CrossBox International: CrossBox International WOD 3/20/16, A World United...: CrossBox International WOD 3/20/16, A World United In Fitness Education , CrossBox Calis ...
Saturday, March 19, 2016
CrossBox International: CrossBox International WOD 3/18/.16 , A World Unit...
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Thursday, March 17, 2016
CrossBox International: CrossBox International WOD 3/17/16, A World United...
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Wednesday, March 16, 2016
CrossBox International: CrossBox International WOD 3/16/.16 , A World Unit...
CrossBox International: CrossBox International WOD 3/16/.16 , A World Unit...: CrossBox International WOD 3/16/.16 , A World United In Fitness Education, CrossBox Austria, CrossBox Europe CrossBox Boxing Cros...
Tuesday, March 15, 2016
CrossBox International: CrossBox International WOD 3/15/16,A World United ...
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Monday, March 7, 2016
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Monday, February 29, 2016
CrossBox International: CrossBox International WOD 2/29/16, A World United...
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Sunday, February 28, 2016
CrossBox International: CrossBox international WOD 2/28/16, A World United...
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Friday, February 26, 2016
CrossBox International: Cross Box International WOD, 2/26/16, A World Unit...
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Thursday, February 25, 2016
CrossBox International: CrossBox International WOD 2/25/16, A World United...
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Tuesday, February 23, 2016
CrossBox International: CrossBox International WOD 2/24/16, A World United...
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Thursday, February 18, 2016
Wednesday, February 17, 2016
CrossBox International: CrossBox International WOD 2/17/16, A World United...
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Tuesday, February 16, 2016
CrossBox International: CrossBox International WOD 2/16/16, A World United...
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Monday, February 15, 2016
CrossBox International: CrossBox International WOD 2/15/16, A World United...
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Wednesday, February 10, 2016
CrossBox International: CrossBox International WOD 2/10 /16, A World Unite...
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Monday, February 8, 2016
Friday, February 5, 2016
Wednesday, February 3, 2016
CrossBox International: CrossBox International WOD 2/3/16, A World United ...
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Saturday, January 30, 2016
CrossBox International: CrossBox International WOD 1/30/16, A World United...
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Friday, January 29, 2016
CrossBox International: CrossBox International WOD 1/29/16, A World United...
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Thursday, January 28, 2016
CrossBox International: CrossBox International WOD 1/27/16, A World United...
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Wednesday, January 27, 2016
CrossBox International: CrossBox International WOD 1/27/16 , A World Unite...
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Tuesday, January 26, 2016
CrossBox International: CrossBox International WOD 1/26/16, A World United...
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Monday, January 25, 2016
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Tuesday, January 19, 2016
CrossBox International: CrossBox International WOD 1/19/16, A World United...
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Thursday, January 14, 2016
Monday, January 11, 2016
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Friday, January 8, 2016
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Wednesday, January 6, 2016
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Tuesday, January 5, 2016
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High Intensity Boxing at The CrossBox Training Center
5, 10, or 20 HIIT Boxing Classes at CrossBox Training Center (Up to 67% Off)
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TRX Fusion at The CrossBox Training Center!
5, 10, or 20 TRX Fusion Suspension Sessions at Crosstrain Sports Club (Up to 67% Off)
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Monday, January 4, 2016
TRX Fusion at The CrossBox Training Center
5, 10, or 20 TRX Fusion Suspension Sessions at Crosstrain Sports Club (Up to 67% Off)
http://gr.pn/1TpvSs3 
Saturday, January 2, 2016
CrossBox International: CrossBox International WOD 1/2/16, A World United ...
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