Today’s Workout:

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

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Today’s Workout:

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

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Here is Ken getting down and dirty with some thrusters!  Drive it up Ken… Drive!  Great work keep it up.

Rest Day

Just another day at the BOX. What a sight… 8 athletes working together for one common goal… To be healthier & more fit, CROSSFIT! Great Job John O., Ken, Henry, John A., Beverly, Chris M., Dorothy, & John M!

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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5K run for time.

Lets really push hard today on this run.  Lets see who can get new PR’s today.

Here are Lily & Hoby doing Wall Ball Shots during “Karen”! Great work!

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

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John O’brien working hard on Kettlebell Swings. Keep up the hard work John!

Here are Jonathan, Jake and Ike doing dips.

Today’s Workout:

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

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Here is Hoby, 15, doing Dumbbell Snatches.  Good job Hoby!!!

Today’s Workout:

“Karen”

For time:
150 Wallball shots, 20 pound ball

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Here is Nan doing shoulder presses in a recent workout.

Rest Day