Fitness Blog

WOD

Back Squat 1×1
Back Squat:
– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Kiss Me I’m Irish
For Time:
40-30-20-10
Box Jump Overs (20)
20-15-10-5
Stick Sit Ups

L2: BJO’s 14″
L1: BJO’s 10″, Sit-ups 15-10-5-5

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

Deadlift 1×1
Deadlifts:
– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Emerald Isle
21-15-9
Double Dumbbell Clean and Jerks (50s/35s)
50ft Double Dumbbell Front Rack Walking Lunge (50s/35s)

L2: DB’s 35’s/25’s
L1: DB’s 25’s/15’s

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

Power Snatch 10×5
Every Minute (10:00)
5 Power Snatch (+15 lbs total from week 2)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Saint Patrick
For time, partition any way:
100 Shuttle Runs inside
80 Toes to Bar

L2: 75 Shuttle Runs, 60 T2B or TAHAP
L1: 60 Shuttle Runs, 80 Knee Raises

* One shuttle run is 25 feet down and back (50 feet total). For this workout, athletes do NOT need to touch the ground with their hand.

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

Bench Press 1×1
Bench Press:
– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Ireland
5 rounds:
200/175m Row
10 Burpee over Rower
15 Wall Balls (30/20)

L2: 175/150m, 8 Burpees Over, WB’s 20/14
L1: 150/125m, Up Downs, WB’s 10/8

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

Max
8 rounds
15 Kettlebell Swings (53/35)
45 Unbroken Single Unders

L2: KBS 35/25, 30 UB Single Unders
L1: KBS 25/15, 20 UB Single Unders

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

Sebastian + Flounder
Teams of 2
15 Rounds (each)
Partner 1:
1 Rope Climb
2 Wall Walks
Partner 2:
10/8 Calorie Assault Bike (8/6 Echo bike)
-Switch when both are completed-

L2: Strict Pull-ups, Partial Wall Walks, 8/6 Cal Assault Bike (6/5 Echo)
L1: Ring Rows, Inch Worms, 6/5 Cal Assault Bike (5/4 Echo)

Mayhem Mini-Pump – Arms and Shoulders
4 rounds:
10 Standing Alternating Double DB Shoulder Press (each side) @ moderate weight
10 Bent Over Lateral Raises @ moderate weight
10 Standing KB Crush Grip Bicep Curl @ maintain quality
10 Tricep Dips @ moderate weight

*Rest 3 minutes b/t rounds

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

Ursula
Every Minute (20:00)
Minute 1 – 50 Double Unders
Minute 2 – 3 Squat Snatch (115/85)
Minute 3 – 8x25ft Shuttle Run
Minute 4 – 15 Stick Sit Ups

L2: 25 DU’s, 85/65, 10 Sit-ups
L1: 25 Single Unders, 65/45, 8 Sit-ups

Skills and Drills
Accumulate 3:00 (total):
-Dead Hang from Pull-Up Bar (Pronated grip)

*Break up as needed; Scale time down if athletes can not hold longer than 20 seconds or sub-farmer carry hold instead.

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

Bench Press 5×2
2 Bench Press x 5 sets @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

King Triton
18:00 Amrap
Teams of 2 (1:1)
14/11 Calorie Row
14 Alternating Jumping Lunges (7 each leg)

L2: 11/8 Cal Row
L1: 8/6 Cal Row, 10 Reverse Lunges

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

Back Squat 5×2
2 Back Squats x 5 sets @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Ariel + Prince Eric
30/24 Calorie Bike
20 Toes to Bar
15 Overhead Squats (95/65)
20 Bar Facing Burpees
15 Overhead Squats (95/65)
20 Toes to Bar
30/24 Calorie Bike

L2: 24/18 Cal Bike, TAHAP, 65/45
L1: 18/14 Cal Bike, Knee Raises, 45/35

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

Deadlift 5×2
2 Deadlifts x 5 sets @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

“Under the Sea”
5 sets
10 Dumbbell Box Step Ups (50s/35s)(24/20)
20 Push Ups
-rest 0:30 between sets-

L2: 35’s/25’s, 20/14, 15 Push-ups
L1: 25’s/15’s, 14/10, 10 Push-ups

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

Power Clean + Push Jerk 10×5
Every Minute (10:00)
5 Power Clean and Push Jerks (+15lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

The Little Mermaid
Run 400m
-into-
5 Rounds
5 Strict Pull Ups*
5 Strict HSPU**
15 Abmat Situps
-into-
Run 400m

L2: 300m Run
L1: 2mm Run
*Pull-up scale: reduce reps, barbell pullups
** HSPU scale: Pike Push-ups, DB Strict Press

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

Sugar Cookie
800m Farmer Carry (35s/25s)
-Every 1:00 (including 0:00) perform 5 Burpees-

L2: 25’s/15’s
L1: 15’s/10’s

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

“Dream Team”
[Teams of 2]
AMRAP 20:
90/70 Calorie Row
70 Wallballs (20/14)
50 Kettlebell Swings (70/53)
30 Burpee Box Jumps (24/20)

Mayhem Mini-Pump –Back and Biceps
4 Rounds

10 Bent Over Barbell Row @ Moderate weight – maintain control and quality
12 Reverse Grip Lat Pulldown @ moderate weight – maintain quality
10 Single DB Double Head Curl @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)

WOD

Open 23.3

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

BOX BRIEF

March challenges! 

“No Liquid Sugar Challenge” and “Max Consecutive Double-Unders“

No Liquid Sugar Challenge

Rules:
1) Write your name on the whiteboard.
2) DO NOT drink any liquid with sugar or added sugar – high fructose corn syrup, corn syrup, sugarcane derivatives, artificial sweeteners, etc.
3) Recovery drinks taken within 30 minutes post workout will be permitted.
4) If you drink liquid sugar at all during the month of March, cross out your name. (Do not erase your name!)

Max Consecutive Double-Unders For those who do not have double-unders or do not have many consecutive double-unders, use this challenge as an opportunity to get better!

Rules:
1) A double-under is considered consecutive when no single jumps are performed in between doubles.
2) All reps must be performed at a CFA.
3) Record your max reps on the whiteboard. (Do NOT hold out by not recording your reps until the last moment.)