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

WOD
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

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

WOD
21-15-9

Burpees
Overhead Squats (135,95)– 10 cals

CrossBox Training and Research Center, Chelmsford, Ma. Workout of The Day 5/5/16

Skill
Running Technique

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

Strongman WOD 

Max distance

30 minutes — drag a sled @ 75% of body weight

(www.strongmanwod.com)

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

WOD
12 Minute AMRAP
15 Deadlifts (225,155)
15 Chest to Bar Pull-ups
15 Wallballs

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

Strength
Front Squat
10-8-6-4-2

WOD
15 Clean and Jerks (135,95)
30 Toes to Bar
10 Clean and Jerks
30 Toes to Bar
15 Clean and Jerks

Level 2 (115,75), 20 toes to bar
Level 1 (95,45), 15 Toes to Bar

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CrossBox Training and Research Center, Chelmsford, Ma. Workout of The Day 5/2//16, Strongman WOD

     

        CrossBox Training and Research Center, Chelmsford, Ma. Workout of The Day 4/30/16

 CrossBox Wod 

Strength
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

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