Box XIII

News.....

The box is moving to a new more spaciously awesome location.

16131 Gothard St
Unit L
Huntington Beach

Today's workout

Back Squat 3x5
Press 3x5

10, 8, 6, 4, 2 Dumbbell squat cleans with 25 double unders or 75 single jump ropes in between.

Today's workout

Strength:
Squat 3x5
Press 3x5

Met-con
4rds
10 ball slams
15 quick steps
100yd sandbag run 50/25 #
10 sumo deadlift
20 butterfly sit ups

Today's workout

Strength:
Deadlift 4 sets to warm- up
3x5@285
Max effort pull ups: 4 sets

Met-con: 5 rounds
50yd Bear crawl
100yd "Bucket" carry 70/55 #
3 tire flips
10 Burpees

Today
Strength:
10x3 every minute on the minute box squats @ 135 #+26 # chains

4 rounds AQAP
2 get ups ea side 30 #
6 Arnold press DB thrusters 30 #
10 hollow rocks
400m run

Today's WOD

4 rounds, 1 min rest between rounds

40 seconds at each station
Plank
Burpees
Mountain Climbers
Ring Rows
Crunches
Push Ups
Hollow Rocks
Singles

20 min AMRAP

8 Power Clean
8 Push ups
8 Push press
8 DB Lunges
8 Combat rope swings
8 Goblet Squats
8 Ring Rows
8 Lying leg raise

Registration confirmed for Spartan Beast!

Heavy Squat 3x5
Heavy Press 3x5

4rds
8 BB hip thruster
10 DB unsupported 1/Arm Row
8 weighted ring dips
10 pull-ups

Sumo Deadlift 5RM

WOD
10min AMRAP
6 DB Step-ups on 20" box (each foot)
9 Band Pull aparts
12 Push-ups
50yd DB Rack walk
200m Run

WOD

4 rounds
4min AMRAP with 1 min rest between rounds...

4 burpees
6 sledge strikes per side
8 evil wheels
50yd Rack walk
25yd Prowler push

Sumo Deadlift 5RM at 315 #
Pull Ups 4 sets to failure