Bunny: Don't you think you'd better go? The tortoise has the lead.
Max Hare: Say, I've lots of time to play. My middle name is speed.

WARMUP: run 200 meters

                  10 spiderman crawls     

                  5 box jumps from low squat position

                  5 box dips

2 rounds

WOD: run 1 mile

            row 1000m

           100 dbl unders for time     (x3 singles)        

AFTERPARTY: stretch!!!

Whoever is not wearing green for any of the classes has to do 20 man on fire burpees! That goes for the coaches as well!! This can be socks, shorts, shirts, anything visible and any shade of green :)

WARMUP: 500m row then 2 rounds:

10 sec backbend hold

5 way shoulder 10 sec hold in each position for each arm

 20 sec upward faceing dog pose then into 20 sec downward faceing dog pose

WOD: 10 kb push-up/row   (ten total so 5 each arm)   (kb 16/12)

            20 kb swings 

            10 KTE  

AMRAP 10 min 

REST 5 min

AMRAP 10 min same as first amrap however if you do not match or do better than the first go round you have to do 10 burpees            

If Zombies/Monsters were real, Crossfit would be very beneficial :)

WARMUP:  10 surfer pop-ups

                    10 supermans

                    10 frankinsteins (each leg)

                    10 leg swings (each leg) 

3 RDS

WOD: 4 rounds for time

Deadlifts (bodyweight)  5

over the bar burpees  10

400 meter run

*begin the wod and end with 15 pullups

WARMUP:   5 pull-ups

                   10 inchworm pushups

                    10 jumping airsquats

                    20 sec handstand hold

3 rounds

WOD: 15 min AMRAP

pushpress (95/65) 7 reps

OHS (95/65) 7 reps

ab matt situps 15 reps

COOL DOWN: 600m jog

*All Sandbox/CrossFit athletes MUST  have a KeyTag in order to get into the gym!     Since we went 24 hours/7 days/week last week...the gym will be staffed from:

• 8a-8p
• Fri - 8a-5p
• Sat - 8a-noon
• Sun - 9a-noon
• If you are training at other times than this...please use the far left HAND DOOR to enter and exit the club
  • IMPORTANT NOTE:   If you are using the club during a NON-STAFFED time (above) you will NOT Be able to go outside for any part of the WOD, unless passing through the single "in-out" door in the front of the building.
• We are fortunate and blessed to have a GREAT group of CrossFit athletes such as yourselves.     Members who are on Annual Billing Agreements are given a Keytag.     Guests, short term, and month-to-month members will have to use the club at regular business hours (above)
   

Meet at Central Park off of Atlantic at 8:30am for our Saturday morning wod!!

why wouldnt you just run?

Warm-up-

20m high knees

20m butt kickers

10 pvc ohs

10 pvc good mornings 

4 rds

WOD-

400m run

10 front squat (115/75)

4 rds for time

Cool Down-

20-25 min partner stretch.. 

"MUSCLE UPPPPSSSS!!!"

Warm-up-

200m run

30 sec plank

20 sec hand stand

15 SLOW airsquats

10 pvc pass thrus

3 rds

Skill-

muscle-up  

2- 2- 2

work on this progression-  

courage wolf..

Warm-up-

10 sit up to straddle 

Skill-

headstand- 

coaches will work with you through progressions.. 

practice for 10 mins.. 

WOD-

Tabata- 20 sec on/ 10 sec off/ 8 rounds per exercise/ 1 min rest in between movements

-air squats

-abmats

-row for calories

-jumping lunge

*scoring will be different today.. instead of taking your lowest score from each movement.. you will count all of your reps for one big final score.. 

Early Bird Registration for Warrior Dash:  HERE!

Early Bird Registration for $60 ends Sunday this weekend!

Warm-up-

15 pvc pass thrus

15 pvc overhead squat (go slow, sit in your squat for 2-3 sec, bounce around, work it out)

10 back ext.

3 forward roll to back roll

3 rds

Skill-

skin the cat-  5 attempts after coaches demo and instruction

WOD-

30 double unders

15 deadlifts (155/105)

15 min amrap

Warm-up

15 PVC pass thru

15 air squats

10 push ups (hands off)

5 pull-ups

4rds

Skill-

Med ball twisting toss w/ partner.. 

5 feet apart from one another, back to back, throw med ball working on speed and accuracy.. (10/6)

Wod-

15 kbs (24/16)

15 kb clean to thruster

10 ring dips

50m kb over head walk

4 rds for time -all outside