http://thecrossfitbox.com A CrossFit Gym in Strongsville, Ohio PH:440.847.8232 Fri, 18 May 2012 01:13:48 +0000 en hourly 1 http://wordpress.org/?v=3.3.2 http://thecrossfitbox.com/uncategorized/05-18-12-yeah-buddy/ http://thecrossfitbox.com/uncategorized/05-18-12-yeah-buddy/#comments Fri, 18 May 2012 01:13:48 +0000 Jer http://thecrossfitbox.com/?p=3972
Strength: Deadlifts 1-1-1-1-1 WOD: 30 Hang cleans (95/63) or (115/83) 300m Row 40 kb swings (53/35) 400m run 20 hang cleans 200m row 10 kb swings 100 doubles]]> http://thecrossfitbox.com/uncategorized/05-18-12-yeah-buddy/feed/ 0 http://thecrossfitbox.com/uncategorized/05-17-12-beard-equity/ http://thecrossfitbox.com/uncategorized/05-17-12-beard-equity/#comments Thu, 17 May 2012 01:10:13 +0000 Jer http://thecrossfitbox.com/?p=3965 http://thecrossfitbox.com/uncategorized/05-17-12-beard-equity/feed/ 0 http://thecrossfitbox.com/uncategorized/05-16-12-twenty-minutes/ http://thecrossfitbox.com/uncategorized/05-16-12-twenty-minutes/#comments Wed, 16 May 2012 03:17:54 +0000 Jer http://thecrossfitbox.com/?p=3958
Wod: How many rounds can you do in 20 mins of: 20 Thrusters (45/33) (rx+ 65/53) 20 Push-ups 20 WallBall 20/14 20 grasshoppers (shin must touch forearm) *200m run buy in per round (rx+ 100m forward 100m backward)]]> http://thecrossfitbox.com/uncategorized/05-16-12-twenty-minutes/feed/ 0 http://thecrossfitbox.com/uncategorized/05-15-12-monkey-rings/ http://thecrossfitbox.com/uncategorized/05-15-12-monkey-rings/#comments Tue, 15 May 2012 03:06:50 +0000 Jer http://thecrossfitbox.com/?p=3954
  Skill: Ring and pull-up bar work Strength: Power Clean 2-2-2-2-2 WOD: Tabata (you pick the movement)]]> http://thecrossfitbox.com/uncategorized/05-15-12-monkey-rings/feed/ 0 http://thecrossfitbox.com/uncategorized/05-14-12-did-it-again/ http://thecrossfitbox.com/uncategorized/05-14-12-did-it-again/#comments Mon, 14 May 2012 01:10:45 +0000 Jer http://thecrossfitbox.com/?p=3950
Central East Regional, over and out. WOD: Ten rounds for time of: 2 Squat Snatch (as heavy as possible, no lifting shoes) 10 K2E 20 Air Squats]]> http://thecrossfitbox.com/uncategorized/05-14-12-did-it-again/feed/ 0 http://thecrossfitbox.com/uncategorized/05-11-12/ http://thecrossfitbox.com/uncategorized/05-11-12/#comments Fri, 11 May 2012 02:05:10 +0000 Jer http://thecrossfitbox.com/?p=3946
  “The Filthy Fifty” 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders]]> http://thecrossfitbox.com/uncategorized/05-11-12/feed/ 0 http://thecrossfitbox.com/uncategorized/05-10-12-core/ http://thecrossfitbox.com/uncategorized/05-10-12-core/#comments Thu, 10 May 2012 01:33:12 +0000 Jer http://thecrossfitbox.com/?p=3942
Strength: Back squat 2×3 3×2 WOD: 20min AMRAP 10 hollow rocks 10 t2b 10 alternating pistols Buy in per round: 30sec hollow hold]]> http://thecrossfitbox.com/uncategorized/05-10-12-core/feed/ 0 http://thecrossfitbox.com/uncategorized/05-09-12-who-said-thrusters/ http://thecrossfitbox.com/uncategorized/05-09-12-who-said-thrusters/#comments Wed, 09 May 2012 02:18:21 +0000 Jer http://thecrossfitbox.com/?p=3937
WOD: 7 min ladder 1 thruster (115/75) 2 HR push ups (2,4)(4,8)(8,16) Rest 2min 7min ladder 2 Clean and Jerk (115/75) 10 du ( 4,20)(8,30)(16,40)]]> http://thecrossfitbox.com/uncategorized/05-09-12-who-said-thrusters/feed/ 0 http://thecrossfitbox.com/uncategorized/05-08-12-hollywood/ http://thecrossfitbox.com/uncategorized/05-08-12-hollywood/#comments Tue, 08 May 2012 01:48:31 +0000 Jer http://thecrossfitbox.com/?p=3927
Shanna Made the 1st issue of Wod Talk!!! (twice)   Strength: Emom @ 15min 2 deadlifts 50%-60% 1RM 4 strict hanging leg raises WOD: Traditional tabata Sit-ups]]> http://thecrossfitbox.com/uncategorized/05-08-12-hollywood/feed/ 0 http://thecrossfitbox.com/uncategorized/05-07-12-warm-and-fuzzy/ http://thecrossfitbox.com/uncategorized/05-07-12-warm-and-fuzzy/#comments Mon, 07 May 2012 01:00:37 +0000 Jer http://thecrossfitbox.com/?p=3921
Cinco Park WOD 2012 Thanks to all the athletes that showed up! Strength: Snatch 15 min find 1rm WOD: 5rft 7 burpee box jumps 14 kb swings (53/35) 28 wallballs 20/14]]> http://thecrossfitbox.com/uncategorized/05-07-12-warm-and-fuzzy/feed/ 0 http://thecrossfitbox.com/uncategorized/05-04-12-just-show-up/ http://thecrossfitbox.com/uncategorized/05-04-12-just-show-up/#comments Fri, 04 May 2012 03:33:01 +0000 Jer http://thecrossfitbox.com/?p=3916 http://thecrossfitbox.com/uncategorized/05-04-12-just-show-up/feed/ 0 http://thecrossfitbox.com/uncategorized/05-03-12-fun-on-a-run/ http://thecrossfitbox.com/uncategorized/05-03-12-fun-on-a-run/#comments Thu, 03 May 2012 01:24:59 +0000 Jer http://thecrossfitbox.com/?p=3911
  Strength: Good Mornings 3.3.3.3 *this is to be performed at a controlled weight! Degradation in for will not be tolerated. WOD: 18min amrap 5 push press 95/63 or 115/83 15 pull ups 30 doubles 200m run buy in per round]]> http://thecrossfitbox.com/uncategorized/05-03-12-fun-on-a-run/feed/ 0 http://thecrossfitbox.com/uncategorized/05-02-12-anatomy/ http://thecrossfitbox.com/uncategorized/05-02-12-anatomy/#comments Wed, 02 May 2012 01:58:14 +0000 Jer http://thecrossfitbox.com/?p=3907
  Skill: Pract HS Walking Strength: Clean & Jerk Start at 95/53 and go up by 5 lbs until done. If your C&J is over 225/133 go up by 10 lbs from 135/93 until done. Use smaller jumps when necessary. Perform 2 lifts at each weight before loading more weight. Try to make the second [...]]]> http://thecrossfitbox.com/uncategorized/05-02-12-anatomy/feed/ 0 http://thecrossfitbox.com/uncategorized/05-01-12-stand-up/ http://thecrossfitbox.com/uncategorized/05-01-12-stand-up/#comments Tue, 01 May 2012 01:36:16 +0000 Jer http://thecrossfitbox.com/?p=3904
  15min mobility work Hip and hammys WOD: 20min Amrap 30 air squats 20 situp- stand ups 10 deadlifts (225/183) rx+ (315/203)]]> http://thecrossfitbox.com/uncategorized/05-01-12-stand-up/feed/ 0