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)

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

WOD
6 Rounds
7 Power Cleans (155,105)
14 Wallballs

Level 3- 135,95
Level 2- 115,75
Level 1- 95,55

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…

*Use a challenging tire. Share tires where necessary.

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

WOD
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

www.crossboxinternational.com 

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

WOD
10-9-8-7-6-5-4-3-2-1
Clean and Jerk (115,75)
Burpee Pull-up

www.crossboxinternational.com

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. 

MedballSkill

Ring Work/Midline Stability

Medball Midline Mania
5 Minutes of Medball Core Work

 Open Training WOD
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

www.crossboxinternational.com 

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

WOD
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

Penalty: For every missed round, run 1 Lap

https://www.google.com/maps/place/CrossBox+Training+Center/@42.6360837,-71.3662226,15z/data=!4m5!3m4!1s0x0:0x6fa082ed9f149c39!8m2!3d42.6360837!4d-71.3662226

CrossBox Training Center , Chelmsford , Ma . WOD 6/13/16

CrossBox Chelmsford ,Ma. 

CrossBox Training Center WOD 6/13/16

7 rounds for time
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