http://thecrossfitbox.com A CrossFit Gym in Strongsville, Ohio PH:440.847.8232 Thu, 23 Feb 2012 05:24:59 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 http://thecrossfitbox.com/uncategorized/02-23-12-burpees/ http://thecrossfitbox.com/uncategorized/02-23-12-burpees/#comments Thu, 23 Feb 2012 05:24:59 +0000 Jer http://thecrossfitbox.com/?p=3693
Bob Loves Burpees WOD: 65 Curtis P’s (pick weight) 5 push ups on the minute every minute]]> http://thecrossfitbox.com/uncategorized/02-23-12-burpees/feed/ 0 http://thecrossfitbox.com/uncategorized/02-22-12-oh-boy/ http://thecrossfitbox.com/uncategorized/02-22-12-oh-boy/#comments Wed, 22 Feb 2012 04:31:26 +0000 Jer http://thecrossfitbox.com/?p=3690 http://thecrossfitbox.com/uncategorized/02-22-12-oh-boy/feed/ 0 http://thecrossfitbox.com/uncategorized/02-21-22-game-time/ http://thecrossfitbox.com/uncategorized/02-21-22-game-time/#comments Tue, 21 Feb 2012 05:19:24 +0000 Jer http://thecrossfitbox.com/?p=3686
Rob + 1arm handstand= BAMF Strength: Snatch practice Rx+ Squat snatch 1.1.1.1.1.1 Wod: 21.15.9 Deadlift (185/153) Wallballs (20/14) (open women have to hit a 10ft target )]]> http://thecrossfitbox.com/uncategorized/02-21-22-game-time/feed/ 0 http://thecrossfitbox.com/uncategorized/02-20-12-thanks/ http://thecrossfitbox.com/uncategorized/02-20-12-thanks/#comments Mon, 20 Feb 2012 05:08:07 +0000 Jer http://thecrossfitbox.com/?p=3681
Jim and Chris Skill: Double under drills 4su..1 du ect.. WOD: 8rft 5 grasshoppers 10 burpees 15 box jumps (24/20) 20 double unders or x4 su 60 sec rest btw rounds Thank you  again to all of you that were able to make it to the Gymnastics Seminar!]]> http://thecrossfitbox.com/uncategorized/02-20-12-thanks/feed/ 0 http://thecrossfitbox.com/uncategorized/gymnastics-seminar/ http://thecrossfitbox.com/uncategorized/gymnastics-seminar/#comments Sat, 18 Feb 2012 05:21:55 +0000 Jer http://thecrossfitbox.com/?p=3674
]]> http://thecrossfitbox.com/uncategorized/gymnastics-seminar/feed/ 0 http://thecrossfitbox.com/uncategorized/02-17-12/ http://thecrossfitbox.com/uncategorized/02-17-12/#comments Fri, 17 Feb 2012 05:06:33 +0000 Jer http://thecrossfitbox.com/?p=3663
Steph P. Remember NO class times this Saturday due to the gymnastics seminar!! Strength: Power Clean 1.1.1.1.1.1 WOD: 7 rft 7 forward rolls 7 knee jumps 7 hollow rocks 7 kb swings (53/35)]]> http://thecrossfitbox.com/uncategorized/02-17-12/feed/ 0 http://thecrossfitbox.com/uncategorized/02-16-12-up-down-and-up/ http://thecrossfitbox.com/uncategorized/02-16-12-up-down-and-up/#comments Thu, 16 Feb 2012 04:15:43 +0000 Jer http://thecrossfitbox.com/?p=3659
Mandi WOD: 1-4-6-8-10 Pull-ups 50-40-30-20-10 Situps 1-4-6-8-10 Ohs (95/68) rx+ (120/93) Are you registered?]]> http://thecrossfitbox.com/uncategorized/02-16-12-up-down-and-up/feed/ 0 http://thecrossfitbox.com/uncategorized/02-15-12-ba-or-ab/ http://thecrossfitbox.com/uncategorized/02-15-12-ba-or-ab/#comments Wed, 15 Feb 2012 04:21:26 +0000 Jer http://thecrossfitbox.com/?p=3653
Never to young to start! Warm Up: 3 rounds 30 sec hollow hold 40 sec handstand hold WOD: A) 21.15.9 Box jumps (24/20) Rx+ 30 Cal Row B)21.15.9 Push press (95/63) Standing lunges Complete in any order.]]> http://thecrossfitbox.com/uncategorized/02-15-12-ba-or-ab/feed/ 0 http://thecrossfitbox.com/uncategorized/02-14-12-v-day/ http://thecrossfitbox.com/uncategorized/02-14-12-v-day/#comments Tue, 14 Feb 2012 04:30:07 +0000 Jer http://thecrossfitbox.com/?p=3649
  Amy Strength: 10min EMOM 3 deadlift 65% 1rm 3 air squats WOD: 15min AMRAP 10 thrusters (95/63) 50 double unders]]> http://thecrossfitbox.com/uncategorized/02-14-12-v-day/feed/ 0 http://thecrossfitbox.com/uncategorized/02-13-12-be-young/ http://thecrossfitbox.com/uncategorized/02-13-12-be-young/#comments Mon, 13 Feb 2012 03:32:44 +0000 Jer http://thecrossfitbox.com/?p=3640
Warm up: 2rounds 5 wall climbs 10 Up downs 15 grasshoppers (L& R=1) WOD: 10 RFT 1 ring dip 2 c&j 135/103 3 push ups 2 pistols 1 rope climb Rx+ 1 MU 2 c&j 155 3 latteral burpees 2 pistols 1 footless rope climb (Originally posted 06/31/11)]]> http://thecrossfitbox.com/uncategorized/02-13-12-be-young/feed/ 0 http://thecrossfitbox.com/uncategorized/02-10-11-hello-legs/ http://thecrossfitbox.com/uncategorized/02-10-11-hello-legs/#comments Fri, 10 Feb 2012 05:02:55 +0000 Jer http://thecrossfitbox.com/?p=3600
Rob   WOD: 5rft 21 Double unders 15 Cal Row 9 Front Squats (115/83) rx+135]]> http://thecrossfitbox.com/uncategorized/02-10-11-hello-legs/feed/ 0 http://thecrossfitbox.com/uncategorized/02-09-12-mobility/ http://thecrossfitbox.com/uncategorized/02-09-12-mobility/#comments Thu, 09 Feb 2012 03:07:19 +0000 Jer http://thecrossfitbox.com/?p=3592
Chad MOD: Time for some extra mobility work today. 25min! WOD: 21.15.9 SDHP 75/53 18.10.6 Dips Rx+ 21.15.9 SDHP 95/63 9.5.3 Handstand Pushups]]> http://thecrossfitbox.com/uncategorized/02-09-12-mobility/feed/ 0 http://thecrossfitbox.com/uncategorized/02-08-12-i-love-burpees/ http://thecrossfitbox.com/uncategorized/02-08-12-i-love-burpees/#comments Wed, 08 Feb 2012 05:13:02 +0000 Jer http://thecrossfitbox.com/?p=3587 http://thecrossfitbox.com/uncategorized/02-08-12-i-love-burpees/feed/ 0 http://thecrossfitbox.com/uncategorized/02-07-12-increase/ http://thecrossfitbox.com/uncategorized/02-07-12-increase/#comments Tue, 07 Feb 2012 05:05:39 +0000 Jer http://thecrossfitbox.com/?p=3580
Brian G Strength: Overhead Squat 3.3.3.3.3 WOD: 17min AMRAP 5 clean and jerk 135/93 5 push ups 1 increasing pull up per round Don’t Forget to register!! https://thecrossfitbox.zenplanner.com/zenplanner/portal/event.cfm?EventId=EDCA6ABA-46A8-4632-8772-69EB8D4E2013]]> http://thecrossfitbox.com/uncategorized/02-07-12-increase/feed/ 0