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 6/22 /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 6/21 /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 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 6/13/16

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

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

---

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

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

                                  CrossBox Training and Research Center, Chelmsford, Ma.

Skill
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

Level 2 – 15-20-30-40
Level 1- 10-15-20-25

Strongman Class: Skill
Tire Flips

Strongman Class: Test
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.

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

Strength
Back Squat
5-4-3-2-1-1
75-80-85-90-100-102%