Saturday 19^th May ‘12

BOX Closed

Chose your own adventure, follow the link below.

NO excuses

Friday 18th May ‘12 BOX Closed Day #1 Reebok CrossFit Regional 2012 Happy Birthday  Kupudiju, Enjoy  – CrossFit Plus –   Chose your own adventure, follow the link below. NO excuses

Thursday 17th May ‘12   *NO 6pm or 7pm session today crew due to the regionals, sorry for any inconvenience -CrossFit Plus – A] Skill Every min on the min for 8min: -2 muscle ups *Sub 6 ring dips/ 6 Pull-ups B] Metcon For time: Run 1.6k *Catch, the run starts with 60 walking lunges, finish with 30 burpees. C] … Continue reading →

Wednesday 16th May ‘12     Follow the Link to view the changes to the CrossFit Plus schedule over the CF regionals weekend A] Raw Strength Perform 5-5-5-3-3-3 reps of: -Snatch grip dead lift 55-63-70-77-85-93% of 1RM or 60 – 70% of your dead lift 1rm B Metcon 6 rounds for time of: -5 Snatch grip deadlift 50/37.5kg -7 Power snatch 50/37.5kg … Continue reading →

Tuesday 15th May ‘12 Follow the Link to view the changes to the CrossFit Plus schedule over the CF regionals weekend  A] Metcon AMRAP 2min of: -5 box jumps -10 squats *Rest 2 min then AMRAP 4min of: -5 box jumps -10 squats -15 wall balls *Rest 2min then AMRAP 6min of: -5 box jumps -10 squats -15 wall balls -20 Sit … Continue reading →

Monday  14th May ‘12   Follow the Link to view the changes to the CrossFit Plus schedule over the CF regionals weekend    A] Speed Strength Perform 5-5-5-3-3-3 reps of: -Clean n Jerk    55-63-70-77-85-93% of 1RM B] Metcon AMRAP 15min of: -6 Cleans 50/35kg -9 S2OH 50/35kg -12 Bar facing burpees *S2OH = Shoulder to over head C] After Party … Continue reading →

Sunday 13th May ‘12 – Rest – Happy Mothers day HAPPY BIRTHDAY Frank  Enjoy… – CrossFit Plus -

Saturday 12th May ‘12 - CF+ Saturday Raw Grunt Sessions - In teams of 2 for time of: -100 G2OH 40/30KG (Ground to over head) -200 squats -300 double unders *One person working at any one time, 1 bar and 2 bells per team. **Start and finish WOD with a 400m buddy carry holding a 24/16kg   Competitors     A] Snatch … Continue reading →

Friday 11th May ‘12   A] Raw Strength Perform 3-3-3-1-1-1 reps of: -Split Jerk 63-70-77-85-93-100/101% of 1RM B] Metcon “DT“ 5 rounds for time of:
 -12 Deadlift 70/50kg -9 Hang power clean 70/50kg 
 -6 Push jerk 70/50kg  -12 minute cap- *Every rep counts.   In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 … Continue reading →

Thursday 10th May ‘12 Rest day @CF+ Ladies if you order a pair of CF+ Training shorts, They are ready for pick from BOX Marty, 100kg. – CrossFit Plus –   A] Metcon 1.0 7 rounds, ever 3 minutes on the minute perform: 400m Run -12 TSB *If you fall to complete the required in the given time, perform: -15 … Continue reading →