Support Your Local Box
The Support Your Local Box Fundraiser is an event for the benefit of CrossFit affiliates affected by COVID-19 around the globe organised...
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Ron McKinstray
Mar 30, 20201 min
Support Your Local Box
Online worldwide CrossFit competition coming soon More details to follow
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Ron McKinstray
Mar 24, 20201 min
WOAH 24/03/2020
Good morning everyone. So glad some of you could get in yesterday to borrow equipment and we are sure you will put it all to good use....
313 views8 comments
Ron McKinstray
Mar 20, 20201 min
Friday 20/3/2020
Team Friday It’s 20th of 2020, so: In teams of two Alternating exercises Amrap 20minutes 20 calorie row 20 hang power cleans (40/25) 20...
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Ron McKinstray
Mar 19, 20201 min
Thursday 19/3/2020
Today’s wod in the box is : 5 rounds of : one minute work - 15 seconds rest round 1 : calories round 2 : SDHP (35/25) round 3 : double...
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Ron McKinstray
Mar 18, 20201 min
Wednesday 18/3/2020 WOD & WOAH
Wod A. Bodyweight 12 min AMRAP 3 burpees 6 pull-ups 9 sit-ups Six minutes rest B. Barbell 12 min AMRAP row for calories every minute on...
342 views5 comments
Ron McKinstray
Mar 17, 20201 min
Tuesday 17/3/2020
A. Build to three sets of five touch and go deadlifts B. 14 min AMRAP 3 T2B 3 shoulder to overhead (60/40) 3 front squats add three reps...
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Ron McKinstray
Mar 16, 20201 min
Monday 16/3/2020
Chipper 90 doubles unders (150singles) 80 front racked lunges (42.5/30) 70 KBS 60 second plank 50 power clean and push press (42.5/30) 40...
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Ron McKinstray
Mar 14, 20201 min
Saturday 14/3/2020
20.2 - 20 min AMRAP 4 dB thrusters 6 T2B 24 doubles
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Ron McKinstray
Mar 13, 20201 min
Friday 13/3/2020
30 min Amrap Team WOD 3 deadlift, 3 hang power clean, 3 push press - each 100 m row - each M - 60kgs L - 42.5kgs
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Ron McKinstray
Mar 12, 20201 min
Thursday 12/3/2020
A. 1000 m Fast/Slow 100s Row A..1 . Bonus WOD B. 5 Rounds of 4 min Window Complete 300/250 m Row 10 C2B Pull ups 10 HR Push ups 10 Lunges
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Ron McKinstray
Mar 11, 20201 min
Wednesday 11/3/2020
Variable Intervals 200m 400m 600m 800m 1000m 800m 600m 400m 200m Rest intervals 40s  60s  80s  100s  120s  100s  80s  60s  40s
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Ron McKinstray
Mar 10, 20201 min
Tuesday 10/3/2020
A. 100/80 Cal Row For time Stop every 10/8 Cals and complete 10 Rail Squats B. WOD AMRAP24 10 Bent Over Rows 60/40 kg 20 DU's - 20...
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Ron McKinstray
Mar 9, 20201 min
Monday 9/3/20
10 mins WOD Practice/Warm up ie Power Cleans and Front Squats warm up /stretch wrists WOD 1. -Â 10 min EMON 10 Down to 1 Push ups 1 Up to...
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Ron McKinstray
Mar 6, 20201 min
Friday 6/3/20
Team Friday Team of two 20 rounds each of : 1 power clean into 1 thruster 1 snatch 1 power clean into 1 push jerk 1 deadlift into 1 hang...
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Ron McKinstray
Mar 5, 20201 min
Thursday 5/3/20
Perfecting the Push-up 14 rounds of seven quality push-ups every thirty seconds (fail drop one rep) 18Minute AMRAP: 20 Wall Balls (9/6)...
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Ron McKinstray
Mar 4, 20201 min
Wednesday 4/3/20
10 Rounds: Every 90 seconds 10/8 Calorie Row AMRAP Kettlebell Swings (24/16) Rest 4 MInutes 10 Rounds: Every 90 seconds 10/8 Calorie Row...
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Ron McKinstray
Mar 3, 20201 min
Tuesday 3/3/20
A. Plus One wod - 1 push-up, 1 squat, 1 T2B Add one rep up to 10. When you reach 10 start at 1 again B. Every 2 mins for ten rounds: 10...
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