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
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