by jason@boxally.com | Jun 29, 2018 | W.O.D.
Warm Up EMOM 5 5 thrusters 5 Romanian Deadlift Strength Back Squat- use your number established by CrossFit Total 5 @ 50% / 5 @ 60% /5 @ 70%/ 5 @ 80% Rest 2 minutes AMRAP @ 85% Metcon 21 doubles 15 Thrusters (95#/65#) 9 MBC 21 doubles 15 Wallballs 9 MBC 21 doubles...
by jason@boxally.com | Jun 28, 2018 | W.O.D.
Warm Up 2 Rounds 10 step ups 10 ring rows Skill Multiply your 500m Row PR by 4 Preform a 2000m Row within 1:30 of this number Metcon 26 calorie Row 26 pull-ups 26 1 Arm Hang DB Snatch 26 Box...
by jason@boxally.com | Jun 27, 2018 | W.O.D.
Warm Up 2 rounds 5 1arm DB press 5 1arm lateral raise 5 HR Push-ups Strength Overhead Press- use your number established by CrossFit Total 5 @ 50% / 5 @ 60% /5 @ 70%/ 5 @ 80% Rest 2 minutes AMRAP @ 85% Metcon AMRAP 12 8 push-ups 12 Sit-ups 8 Push Press...
by jason@boxally.com | Jun 26, 2018 | W.O.D.
Warm Up Roxanne Skill Divide your PR mile by 4 Perform 4 400m run at a faster pace 90 second rest between sets Metcon 800m Run Then AMRAP 6 KBs 6 burpee- box jump overs 10 minute cap
by jason@boxally.com | Jun 25, 2018 | W.O.D.
Warm Up 2 Rounds 15 banded GMs 10 Lateral band walk Strength Deadlift- use your number established by CrossFit Total 5 @ 50% / 5 @ 60% /5 @ 70%/ 5 @ 80% Rest 2 minutes AMRAP @ 85% Metcon 21-15-9 Cleans (135#/95#)...
