150209

I know what you are saying.  Thrusters and burpees, didn't we just do that?  Yes, we did.  But this will be a lot more fun.  A conversational pace means that your heart rate should be controlled.   The point is to work at pace that will still allow you to do as many reps as possible, but the work is being down at a controlled pace.   Breathe, take a step back from your reps then get back at it.  If you can speak, you should be moving.

In honor of @sasilverman classes took on "SAS" this morning. Thank you for everyone who came and the guys that stuck around to knockout this beast of a WOD. @yung__phil @thebugaleshow #sas #crossfit #crossfitsandbox #santamonica #coffeandbarbells #coffeycrew @crossfitsandbox #CFSBX

150209

Weightlifting
Complete 1 set of the complex, rest 1 min then complete a max effort set of chest to bar pull-ups.

A. Snatch Balance + Overhead Squat (4 x 3 + 5 OHS)
4(sets) x 3 (snatch balance) + 5 (overhead squat)
this is a different complex than the previous weeks.

B. Chest-To-Bar Pull-ups (4 x ME)

Conditioning
10:00 AMRAP:
25 Burpees
25 Thrusters (65/45)

stay at a "conversational" pace.  athletes will rest 1 min before the start of the second met con

5:00 AMRAP:
10 Target Burpees
10 Thrusters (95/65)


Fast as possible.  PUSH IT PEOPLE!!!

150206

WOD 150206


Weightlifting
Front Squat + Jerk (5 x 5 + 3 @80% )
5(sets) x (by) 5 (front squats) + 3 (jerks) @80% (of 1RM clean)

Conditioning
4 RFT:
30 Sit-ups
30 Alternating Lunges
15 Chest-to-BarPull-ups
15 Push Press (95/65)

150205

I'm not sure how many of you guys out there follow @CrossFit on Instagram (of if you even have Instagram for that matter), but this was posted a few days ago.   Samantha Silverman was not someone I knew personally, but a member of our community (Phil Trapp) was close friends to her and her family.  Our thoughts and prayers go out to all her family and friends.  Saturday we will be doing the memorial tribute WOD dedicated to her honor for all the CrossFit classes that day.  Hope to see you all then!



WOD 150205

Weightlifting

Alternating EMOM for 14:00

5 UB Hang Snatches @ 75% of 5rm (from power position)

10 Box Jumps 24/20″

Conditioning

"Fat Elizabeth”

15-12-9 of:

Power Cleans 185/125#
Weighted Ring Dips 30/20#

150204

WOD 150204

Strength

A. Back Squat (5X5@70%)
B. Toes-To-Bar (Max Effort)

Conditioning

21-18-15-12-9-6-3
Thrusters 95/65#
Burpees

150203

The CrossFit Games Open is now less than a month away.  Are you registered?  All skill levels are encouraged to register and compete.  It will be a lot of fun.  Click the link below to register, your team is CrossFit SandBox.

http://games.crossfit.com/about-the-games/the-open

WOD 150203

Weightlifting

(EMOM for 7:00-  3 UB T&G Power Clean & Push Jerks )
use 60-70% of your 1RM C&J for all sets

Conditioning

10:00 AMRAP of:

KB Snatches 24/16kg

150202

Your eyes are not deceiving you.  It is a 40 minute AMRAP.   The point of today, isn't to blow it all out in the beginning.  PACE YOURSELF.  Take this opportunity to find out where when to turn it up and when to back off so your heart rate doesn't go out of control.   Have fun with this one guys!

WOD 150202

Conditioning

40min AMRAP:
25 Wall Balls 20/14#
25 Burpee Box Jumps 24/20″
25 KB Swings 24/16kg
400m Run

150130

WOD 150130

Strength
Front Squat + Jerk (1X5+3@60%,1X5+3@70%, 1X5+2@75%,2X3+1@80%, 1X5+2@75)

Conditioning
10:00 to complete:

200 Double-Unders
100 Wall Balls (20/14)
ME Muscle-Ups with the remainder of the 10:00
Chest to bar pulls or pull-ups will be modifications for Muscle-ups