Wednesday 11/5/14

WOD 3 Rounds for time: 30 Foot walking lunges with kettle bell right hand 53/35, 30 Foot walking lunges with kettle bell left hand 53/35, 25 Kettle bell swings, 25 Lateral jumps over pvc 24/20. Attention:  Remember that Wednesday at 7:30 p.m. is the Olympic Lifting Class, where the focus will be on the “Clean … Read more

Tuesday 11/4/14

WOD 15 GHD sit-ups, 20 Toes to bar, 25 Sit-ups, 30 V-ups, 40 Mountain climbers, 30 V-ups, 25 Sit-ups, 20 Toes to bar, 15 GHD sit-ups.

Monday 11/3/14

WOD 18 Minute AMRAP: 5 Chest to bar pull-ups (strict), 10 Med ball cleans 20/14, 15 Double unders. Attention:  We hope everyone remembers to set their clocks back.  Alecio definitely won’t be at the Box at 5 a.m. if you forget:) On Monday at 7:30 p.m. we will be having CrossFit Kids for the Blackhawks … Read more

Saturday 11/1/14

WOD In teams of 2: WOD#1 Tabata 4 minutes for reps, Slam balls 25/20 & toes to bar. One athlete must perform slam balls and the other must perform the toes to bar.  The team decides how often they switch.  score is total reps. 3 Minute rest. WOD #2 For 5 Minutes row 250 meters … Read more