Box XIII

Box XIII Box XIII WODs will be posted here... There will be a strength component as well as two separate WODs.

The first WOD will be in the traditional Crossfit style, focusing on endurance and cardio. the second WOD will focus on explosiveness and power, designed for shorter bursts of speed and power. Each day, perform the strength component as well as one of the WODs.

10/14/2013

News.....

The box is moving to a new more spaciously awesome location.

16131 Gothard St
Unit L
Huntington Beach

09/06/2013

Today's workout

Back Squat 3x5
Press 3x5

10, 8, 6, 4, 2 Dumbbell squat cleans with 25 double unders or 75 single jump ropes in between.

08/29/2013

Today's workout

Strength:
Squat 3x5
Press 3x5

Met-con
4rds
10 ball slams
15 quick steps
100yd sandbag run 50/25 #
10 sumo deadlift
20 butterfly sit ups

08/29/2013

Today's workout

Strength:
Deadlift 4 sets to warm- up
3x5@285
Max effort pull ups: 4 sets

Met-con: 5 rounds
50yd Bear crawl
100yd "Bucket" carry 70/55 #
3 tire flips
10 Burpees

05/31/2013

Today
Strength:
10x3 every minute on the minute box squats @ 135 #+26 # chains

4 rounds AQAP
2 get ups ea side 30 #
6 Arnold press DB thrusters 30 #
10 hollow rocks
400m run

05/24/2013

Today's WOD

4 rounds, 1 min rest between rounds

40 seconds at each station
Plank
Burpees
Mountain Climbers
Ring Rows
Crunches
Push Ups
Hollow Rocks
Singles

02/26/2013

20 min AMRAP

8 Power Clean
8 Push ups
8 Push press
8 DB Lunges
8 Combat rope swings
8 Goblet Squats
8 Ring Rows
8 Lying leg raise

02/23/2013

Registration confirmed for Spartan Beast!

02/23/2013

Heavy Squat 3x5
Heavy Press 3x5

4rds
8 BB hip thruster
10 DB unsupported 1/Arm Row
8 weighted ring dips
10 pull-ups

02/13/2013

Sumo Deadlift 5RM

WOD
10min AMRAP
6 DB Step-ups on 20" box (each foot)
9 Band Pull aparts
12 Push-ups
50yd DB Rack walk
200m Run

02/07/2013

WOD

4 rounds
4min AMRAP with 1 min rest between rounds...

4 burpees
6 sledge strikes per side
8 evil wheels
50yd Rack walk
25yd Prowler push

02/07/2013

Sumo Deadlift 5RM at 315 #
Pull Ups 4 sets to failure

Address

Huntington Beach, CA
92649

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