Month: July 2015

WOD – 7/27/2015

STRENGTH/SKILL DAY Box Squat: 5-5-5. Every set should be heavy, but not to failure.  Score is heaviest weight.  Set box height to just at parallel.  Make sure to use an Abmat as a cushion on the box.  The goal is not to let your shins come forward as you squat back onto the box. Handstand …
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WOD – 7/25/2015

You only get a hint:  You will be working as a team of 3 and bring your jump rope.

WOD – 7/24/2015

SKILL Kipping Pull-Ups WOD 30-20-10 Overhead Squat 95/65lbs Pull-Ups Box Jumps 24/20″ Post scores to BoxHQ App.

WOD – 7/23/2015

GOAT DAY EMOM x 20 Minutes Odd:  Goat 1 Even:  Goat 2 Pick two movements/mobility drills that are a weakness.  During odd minutes work on weakness 1 for 30-45 seconds, during even minutes work on weakness 2 for 30-45 seconds.  This is an opportunity to become a better CrossFitter.  If you do not know what …
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WOD – 7/22/2015

WOD Part 1: EMOM x 15 Minutes:  2 Power Cleans + 1 Push Press Go as heavy as possible.  Score is your heaviest weight. WOD Part 2: 800m Run Time Trial Go hard, we will retest this. Post scores to BoxHQ App.


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