Posts By: Coach Tokarsky

140902 Tuesday

0

  Strength: Snatch – HS   WOD: 4 rounds 400m run 12 Front squats 135/93 rest 1min between rounds Score total time minus rest  

140901 Monday

0

    Open gym today at 10am.   All classes are canceled. Normal schedule will resume on 09/02/14

140830 Friday

0

Test: 1 mile run (if you didn’t yesterday)   Strength: Jerk – 70% x 1 x 5 Metcon: A is scored in total rounds and reps. B is scored in total reps completed. Pick only one metcon . A 15 min amrap 15 Kb swings 15 Power snatches 75/53 15 topside half moons 45/35 B …

140828 Thursday

0

Test: 1 mile run TT rest 5 min after the final runner finishes Metcon: 21-15-9 Thrusters (95/63) Pull ups -Then- 15-9-5 Front Squats 135/93 HR Push-ups -Then- 9-5-3 Cleans 185/123 Dips

140827 Wednesday

0

Strength: Snatch – 75%x1x5 Front Squat – 75%x3x3 Metcon: 3 rounds for time 20 Cal Row 10 box jumps 24/20 10 Deadlifts 225/163 40 Double unders

140826 Tuesday

0

  Strength: OHS – 70%x1x3 Pendlay Rows 5r x 3s Metcon: 15min AMRAP 16 Wallballs 20/14 8 TTB 16 Push Press (95/63) 8 TTB

140825 Monday

0

  The new workout tracking is up and running! please enter your scores and weights via the computer at the desk or by using the app on your phone. Don’t have the app? go to www.thecrossfitbox.zenplanner.com and add it to your home screen.   Strength: – Clean & Jerk – 75%x1x5 WOD: 3 rounds for …

140823 Saturday

Comments Off

Birthday WOD/Party for LJ starts @ 10am WOD: TBA…. Jump ropes will be needed

140822 Friday

Comments Off

  Strength: Power Clean – 2RM WOD: A: 8rft 4 Dips 3 Hang cleans 165/118 4 Front squats B: 10rft 3 MU 2 Hang Snatches 145/103 3 OH squats  

140821 Thursday

Comments Off

WOD: 1000m row then 3 rft 250m run 25 Thursters 45/35 250m run 25 Air squats

140820 Wednesday

Comments Off

Strength: Front Squat – 85%x3, 90%x1, 85%x3, 93%x1,  85%x3, 95%x1 WOD: 5 min amrap x 3 (rest 3min between, score each separately) 3 strict pull-ups 6 strict press 75/53 12 OH standing Plate lunges (45/35)

140819 Tuesday

Comments Off

  Strength: Snatch 75% x 1 x 5s WOD: 3 rounds for time 15 Kb swings 53/35 25 Burpees 25 sit-ups 15 Wallballs 20/14

140818 Monday

Comments Off

  The Bull took 3rd this weekend and Ian Betts took First. Congrats to everyone that competed this weekend! Strength: Clean (full)  & Jerk – 3RM (2+1) WOD: 8 x 250m Sprints (2 min rest between, Keep times +/- 5sec) Bonus (time permitting): MAX Height Box jump (standing)

14.08.15 Friday

Comments Off

Vinny, Johnny, Leo, Lindsay and Ahren are competing at the fit games this weekend. Beast mode… On! The rest will take care of itself. Strength: Power Clean – 2RM WOD: 1 mile run 20 snatches 135/93 Cond: 2 x 4min Emom. 3 x 50m Sled pull between emom (AHAP) (Facing sled backpedaling) Odd: 4 Push Press …

14.08.14 Thursday

Comments Off

WOD: 3 rounds for time 25 TTB 15 Hang cleans 95/63 35 sit ups 15 Pendlay rows 25 top side half moons (rubber bumpers only) 45/35