Ron McKinstrayMar 30, 20201 minSupport Your Local BoxThe Support Your Local Box Fundraiser is an event for the benefit of CrossFit affiliates affected by COVID-19 around the globe organised...
Ron McKinstrayMar 30, 20201 minSupport Your Local Box Online worldwide CrossFit competition coming soon More details to follow
Ron McKinstrayMar 24, 20201 minWOAH 24/03/2020Good 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....
Ron McKinstrayMar 20, 20201 minFriday 20/3/2020Team 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...
Ron McKinstrayMar 19, 20201 minThursday 19/3/2020Today’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...
Ron McKinstrayMar 18, 20201 minWednesday 18/3/2020 WOD & WOAHWod 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...
Ron McKinstrayMar 17, 20201 minTuesday 17/3/2020A. 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...
Ron McKinstrayMar 16, 20201 minMonday 16/3/2020Chipper 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...
Ron McKinstrayMar 13, 20201 minFriday 13/3/202030 min Amrap Team WOD 3 deadlift, 3 hang power clean, 3 push press - each 100 m row - each M - 60kgs L - 42.5kgs
Ron McKinstrayMar 12, 20201 minThursday 12/3/2020A. 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
Ron McKinstrayMar 11, 20201 minWednesday 11/3/2020Variable Intervals 200m 400m 600m 800m 1000m 800m 600m 400m 200m Rest intervals 40s 60s 80s 100s 120s 100s 80s 60s 40s
Ron McKinstrayMar 10, 20201 minTuesday 10/3/2020A. 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...
Ron McKinstrayMar 9, 20201 minMonday 9/3/2010 mins WOD Practice/Warm up ie Power Cleans and Front Squats warm up /stretch wrists WOD 1. - 10 min EMON 10 Down to 1 Push ups 1 Up to...
Ron McKinstrayMar 6, 20201 minFriday 6/3/20Team 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...
Ron McKinstrayMar 5, 20201 minThursday 5/3/20Perfecting the Push-up 14 rounds of seven quality push-ups every thirty seconds (fail drop one rep) 18Minute AMRAP: 20 Wall Balls (9/6)...
Ron McKinstrayMar 4, 20201 minWednesday 4/3/2010 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...
Ron McKinstrayMar 3, 20201 minTuesday 3/3/20A. 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...