Friday, December 31, 2010
Sunday 2nd January 2011
Sunday, December 26, 2010
Saturday 1st January 2011
Friday 31st December 2010
Seven rounds for time of:
3 Front squat, 85/60kg
7 L-pull-ups
Thursday 30th December 2010
Wednesday 29th December 2010
"Bull Calf"
Two rounds for time of:
100 Double-unders
30 Overhead squat, 42.5/30kg
30 Pull-ups
Run 1 mile
Tuesday 28th December
4 rounds for time:
Run 400m
50 squats
25 pushups
Classes at The Box are back to normal tomorrow, Wednesday 29th. But remember to SMS 0423110175 before 8pm the night before if you plan to attend the 6am sessions between now and new years day
Run 400m
50 squats
25 pushups
Classes at The Box are back to normal tomorrow, Wednesday 29th. But remember to SMS 0423110175 before 8pm the night before if you plan to attend the 6am sessions between now and new years day
Monday 27th December
For time:
150 Burpees
The Box will be open from 4:30-6:30pm today
150 Burpees
The Box will be open from 4:30-6:30pm today
Saturday, December 18, 2010
Sunday 26th December 2010
Saturday 25th December 2010
Merry Christmas to ALL
The Box is closed today and wil reopen for classes on Wednesday 28th December
here's a WOD you can do at home
Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top.
The Box is closed today and wil reopen for classes on Wednesday 28th December
here's a WOD you can do at home
Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top.
Friday 24th December 2010
"DT"
Five rounds for time of:
70/50kg Deadlift, 12 reps
70/50kg Hang power clean, 9 reps
70/50kg Push jerk, 6 reps
Thursday 23rd December 2010
Wednesday 22nd December 2010
Tuesday 21st December 2010
"Nutts"
For time:
10 Handstand push-ups
15 Deadlift,115/80kg
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20/14 pounds, 10'
200 Double-unders
Run 400 meters with a 20/15kg plate
Monday 20th December 2010
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
15 Overhead squat, 42.5/30kg
Sunday 19th December 2010
Sunday, December 12, 2010
Saturday 18th December 2010
Friday 17th December 2010
Thursday 16th December
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Wednesday 15th December 2010
Tuesday 14th December
HAPPY BIRTHDAY CHRIS
"Whitten"
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Monday 13th December 2010
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Sunday 12th December 2010
Friday, December 10, 2010
Saturday 11th December 2010
For time:
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
Friday 10th December
MAIN site rest Day.
We will look at what each group wants to work on, be it skills, eg kipping pullup, muscleups etc,
Come with a plan of something you want to work, if its to have a smash WOD thats cool to.
Wednesday, December 08, 2010
Thursday 9th December 2010
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups
Tuesday, December 07, 2010
Wednesday 8th December 2010
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2
Monday, December 06, 2010
Tuesday 7th December 2010
21-18-15-12-9 rep rounds of:
Power snatch 52.5/35kg
Wallball shots, 20 pound ball
Knees to elbows
Sunday, December 05, 2010
Monday 6th December 2010
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Sunday 5th December 2010
Saturday, December 04, 2010
Saturday 4th December
Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 18m
Thursday, December 02, 2010
Friday 3rd December 2010
Five rounds for time of:
Row 500 meters
7 reps Thruster,60/42.5kg
Wednesday, December 01, 2010
Thursday 2nd December 2010
