The CrossFit BOX

13.05.21 Tuesday

Jer — Tue, 21 May 2013 01:32:10 +0000

Strength: Snatch + 2 OHS x5sets Goodmornings 3x4sets WOD: 5RFT 40 dubs 30 Sit-ups 15 Wallballs

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13.05.20 Monday

Jer — Mon, 20 May 2013 04:11:41 +0000

Strength: Squat Clean + 1 1/4 Front Squat x 5sets Clean Dead lift 2 x 4sets (top of knee) Wod: 250m run 25 burpees 25 cal Row Rest 1min 400m run 40 burpees 40 cal row

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13.05.17 Friday

Jer — Fri, 17 May 2013 03:21:08 +0000

20min to find 1rm: FS Deadlift Wod 21-15-9-15-21 Shoulder to overhead 105/75 Kb swings 53/35 *5 Push-ups every 60sec

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13.05.16 Thursday

Jer — Thu, 16 May 2013 01:39:28 +0000

* There is no 6:30pm class tonight due to an Advocare Meeting. So try and come early… or not your choice. Wod: 1 Mile Run 3 rounds 15 Pull-ups 15 Thrusters 100/75 30 Dubs 1 Mile Run

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13.05.15 Wednesday

Jer — Wed, 15 May 2013 02:55:18 +0000

Strength : Press 3×5 Tempo Backsquat 3x 4s @70% 1RM (3sec down and up) WOD: 10 – 1 Power Snatch 100/73 (rx+ 115/83) 1-10 K2E ( Rx+ Med ball K2C) (20/14)

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13.05.14 Tuesday

Jer — Tue, 14 May 2013 02:10:13 +0000

Coaches Rant: Today I want you to correct a portion of your snatch lift that you know you are missing. Only focus on one thing (ie. 1st pull, shoulders over the bar, hips to the bar, weight in the heels, ect) and include it in your warm up with the empty bar. When attempting your …

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13.05.13 Monday

Jer — Mon, 13 May 2013 02:07:02 +0000

Congrats Wayne and Rebecca! Strength: 10min EMOM of: ODD: Squat Clean + Hang Squat Clean + Front Squat (80% Hang Squat) Even: 5 ab wheel (using Bar Bell) Wod: 30 Burpees 1min rest (plank hold) 20 burpees 15 Wallballs (20/14) 1min rest (plank hold) 15 burpees 20 wallballs 1min rest (plank hold) 30 wallballs

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13.0510 friday

Jer — Fri, 10 May 2013 04:39:19 +0000

Strength: Snatch 2×5 Front Squat 5×5 (bar must be cleaned) Wod : 21-15-9 Snatch 135/103 burpees Accessory: 3rounds of Circuit 45s per station w/30s rest between 1a) GHD Sit-up / V-sit-up 1b) Dips (Rx+ MU) 1c) HSPU

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13.05.09 Thursday

Jer — Thu, 09 May 2013 03:03:59 +0000

Wod: -Amrap 1: 5min Rest: 1:30 -Amrap 2: start over reversed 6 min Rest 2min 3: from the begining complete For time 3 Hr Push-up 20 Deadlift 185/133 9 HR Push-ups 30 TTB 12 HR Push-ups 500m Run = (1rep) 12 Hr Push-ups 30 Wallballs 20/14 9 Hr push-ups 20 Hang cleans 135/103 …

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13.05.08 Wednesday

Jer — Wed, 08 May 2013 03:36:21 +0000

Coaches Rant: Often as coaches we see tons of incorrect movement patterns that need to be corrected in a single lift. We are quick to point out the multitude of different things that need to be fixed, thus causing our athletes heads to spin. It is good for them to know what is wrong but …

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13.05.07 Tuesday

Jer — Tue, 07 May 2013 03:11:42 +0000

Coaches Rant: Sometimes the best path is not the easiest. MOBILITY!! Calf and ankles Strength: Barski Snatch x5set (3 consecutive high-hang snatches without straps.) Single leg Deadlift 2×5 Per Leg WOD: “Flight Simulator” 23 Minute time cap Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 You must complete each set consecutively before moving onto the next You must do 5 consecutive …

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Jer — Mon, 06 May 2013 01:53:50 +0000

Coaches Rant: what a crazy weekend. Thanks to everyone that were able to make the events this weekend. A special thanks to Bob Strebelow for getting the PPG ERT event put together, Pasquale LeMoine for driving up from Florida to let us demo the MG1, and Lastly Alonso A Ramirez for this awesome action shot and commentary… more shots …

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13.05.02 Friday

Jer — Fri, 03 May 2013 00:55:50 +0000

WOD: “Bear Complex” 5 Total Rounds (7 cycles = 1 Round) Cycle: Power Clean Front Squat Push Press Back Squat Push Press Touch and go. No rest at the bottom. Increase weight each round. Take as much time need btw rounds OR “DT” 5 rounds for time of: 12 Deadlift (155/108) 9 Hang power clean …

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13.05.02 Thursday

Jer — Thu, 02 May 2013 02:43:57 +0000

Coaches Rant: “Always bear in mind that your own resolution to succeed is more important than any other.” -Abraham Lincoln Clinic: Rope climb… only one person took the opportunity to mention they wanted to do a specific clinic. Wear long socks or bring a calf sleeve. Conditioning: Weighted Sled push x5 * Approx distance 50m …

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13.05.01 Wednesday

Jer — Wed, 01 May 2013 02:18:28 +0000

Strength: Jerk Behind Neck 1x5s Back squat 3x5s Wod: 7min Amrap (*100m sprint buy-in per round after 1st round) 9 TTB 6 Bar Faced Burpees 3 C&J (85% of today’s Jerk) -Rest 2min- 7min Amrap backwards (*100m sprint buy-in per round after 1st round) 3 c&j 6 BFB 9 TTB *Score is lowest Amrap. …

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13.04.30 Tuesday

Jer — Tue, 30 Apr 2013 02:15:07 +0000

Strength: Snatch 1x7s Good mornings 2x5s Wod: (25 min Cap) 10rnds 10 wallballs 20/14 10 pull-ups 25 dubs

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13.04.29 Monday

Jer — Mon, 29 Apr 2013 02:22:19 +0000

411: Don’t forget ERT VS CFB this weekend teams have a chance to win tickets to ceder point and other door prizes. We are also going to be wodding in the park on Sunday. Strength: Hang Power Clean 1x5s Front Squat 2x5s Wod: 8min EMOM of Odd: 3 Squat cleans 135/93 Even: 5 strict chin-ups …

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Good luck

Jer — Sat, 27 Apr 2013 04:09:29 +0000

Good luck to those running the tough mudder this weekend… Tons of squats on Monday! See you then!

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13.04.26 Friday

Jer — Fri, 26 Apr 2013 02:25:11 +0000

1 mile run Right out the overhead door. Right, down the back alley. Right onto sidewalk that lines Albion. Right, onto the sidewalk that lines prospect rd. follow until you reach the fist street (Wolzhaven) and turn round. Proceed to take sidewalk to the first driveway entrance to the complex on left. Pass overhead door …

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13.04.25 Thursday

Jer — Thu, 25 Apr 2013 01:35:01 +0000

seems legit! Clinic: Rowing WOD: 200ft Broad jump then 3rounds 30 sit ups 20 top side half moons 45/35 10 C& J 135/83 5 HSPU 250m Row

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