We will be having a jump rope seminar on Saturday May 19th from 9:30am-10:30am. This seminar is for people who do not have doubleunders or would like to become more proficient at doubleunders. The lady teaching the seminar works for a non profit and a donation is required to attend, we suggest $5-10. Email at info@crossfitpandorasbox.com for questions.
We will be hosting CrossFit for HOPE on Saturday June 9th at 10am. If you are interested in attending please create a profile by clicking this link and joining the Pandora’s Box team. If you did the Open you can use the same log in and password. We require a minimum donation of $35 to participate but remember you can email and post your link to your Facebook to get you friends and family to help you raise the cash. Good Luck!!
Day 18 of for the HSPU & One leg squats Challenge
Total:171
Back Squat:
5-5-5reps
*90% of 1RM
Tracy D’s farewell WOD
For time, the whole class working as a team:
Everyone must get pushed on the sled 100ft 10 times
All sleds start and end in the gym. 100ft is marked in the back parking lot. You can load as many people as you like onto the sled and have multiple people pushing it. The amount of sleds you can use are limited to the amount of people in the class and goes as follows
0-5 = 1sled
6-10 =2sleds
11-15=3sleds
16-20=4sleds
21+ =5sleds
Good luck and have fun!
Strength WOD:Week 2/Day 3
Deadlift
3×70%
3×80%
AMRAPx90%
*all precentages based on 90% of your 1 rep max
Day 17 of for the HSPU & One leg squats Challenge
Total:153
6:00am:
3 Rounds for time of:
Row 500m
Rest 3mins
Run 400m
Rest 3mins
Post total time including rest
Post total time
5:30pm: Olympic lifting class we will be going over the “Snatch”
6:30pm: Advanced Class
Day 16 of for the HSPU & One leg squats Challenge
Total:136
15mins to warm up to a 1rep max split Jerk.
Deadlift:
5-3-1-1-1
Find a 1rep max weighed Muscle up or Muscle up skill work.
Post loads to comments.
Strength WOD:Week 2/Day 2
Shoulder press
3×70%
3×80%
AMRAPx90%
*all precentages based on 90% of your 1 rep max
Day 15 of for the HSPU & One leg squats Challenge
Total:120
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Day 14 of for the HSPU & One leg squats Challenge
Total:105
Complete 3 rounds:
You have 2 minutes to complete the following:
Complete the cycle 5 times with 95/135lbs of:
Power Clean
Front Squat to Push Press
Back Squat
Rack Jerk
Sprint 300 yard shuttle
*300 shuttle is done with six (6) 50 yard sprints.
Rest 2 minutes between rounds.
*You have to complete each round in 2 mintues to count it completed.
Post total rounds completed to comments.
Strength WOD:Week 2/Day 1
Back Squat
3×70%
3×80%
AMRAPx90%
*all precentages based on 90% of your 1 rep max
Day 12 of for the HSPU & One leg squats Challenge
Total:78
Class times:
9:30-10:30: Advanced Class
11:00-12:00: (WOD)
12:30-1:30: FUNDAMENTALS CLASS
Day 11 of for the HSPU & One leg squats Challenge
Total:66
Back squat:
3-3-3-3-3*
*95% of 1rep max
5 Rounds for time of:
40 Doubleunders
10 push ups
15 kettlebell swings 35/55lbs
Post load/time to Facebook
Stregth WOD: week 1/ day 3
Deadlift
5×65%
5×75%
AMRAPx85%
*all precentages based on 90% of your 1 rep max
Day 10
30 Day Handstand Push up Challenge
100 Day Pistol Challenge
Total Completed=55
6:00am:
10 Rounds for time of:
100 meter sprint
rest 1min
50 foot sled push*
rest 1min
*Start with body weight and add 10lbs every set
Post total time and load on last set
5:30pm: Olympic lifting class we will be going over the “Clean”
6:30pm: Advanced Class
Day 9
30 Day Handstand Push up Challenge
100 Day Pistol Challenge
Total Completed=45
Henry’s B-day WOD
As many rounds as possible in 12mins
2 Muscle up blasters (1 MU + 3 dips)
6 Squat cleans 95/135
Post comments to Facebook
Stregth WOD: week 1/ day 2
Shoulder Press
5×65%
5×75%
AMRAPx85%
*all precentages based on 90% of your 1 rep max
