December - 2020

Thursday, 31 December 2020 - New Year's Eve

Conditioning: "12/31" For Time - 31 Push Press 31 Pull-ups 31 Hang Snatches 31 Sit-ups 31 TTB 31 Push-ups 31 Box Jumps (24/20) 31 Back Squats 31 Unbroken DUs/62 Unbroken Singles 31 Thrusters 31 Lunges 31 Burpees Then, 365 Meter Row (Recommended Barbell Weight: 75/55)

Wednesday, 30 December 2020

Strength: Power Cleans Take 10-15 Minutes to Build to a Moderate/Heavy 4 Sets X 3 Reps, Touch & Go, Increase in Weight Each Set Conditioning: The Devyn 5 Rounds: 200 Meter Run 10 C2B Pull-ups - Directly into 5 Rounds, 10 Power Cleans (95/65) 10 Push Jerks

Tuesday, 29 December 2020

Conditioning: 5 Rounds 1:00 Max Alternating DB Snatches (50/35) 1:00 Max DUs/Singles 1:00 Max Calorie Bike 1:00 Rest

Monday, 28 December 2020

Strength: Front/Back Squats EMOM 12 - 1 Front Squat 2 Back Squats 85% of 1RM Front Squat Conditioning: AMRAP 12 3 Power Snatches (135/95) 15 Wallballs (20/14)

Friday, 25 December 2020 - Merry Christmas!

The Box is Closed For Christmas. We Hope You Have a Joyful and Wonderful Day! See You at The Box Soon!

Thursday, 24 December 2020 - Christmas Eve

Conditioning: 5 Rounds For Distance Row for 50 Seconds, Rest 10 Row for 40 Seconds, Rest 20 Row for 30 Seconds, Rest 30 Row for 20 Seconds, Rest 40 Row for 10 Seconds, Rest 50 * Score = Total Distance Rowed

Wednesday, 23 December 2020

Conditioning: "12 Days of Christmas" For Time - 1 Bar Muscle-up (Modification - Wall Walk) 2 Burpees 3 Thrusters 4 Box Jumps 5 TTB 6 Hang Power Cleans 7 KBS 8 Slamballs 9 DUs/18 Singles 10 KB Reverse Lunges 11 Pull-ups 12 Snatches *Recommended Weights: Barbell 95/65 Box 24"/20" KB 53/35 Slamball 30/20

Tuesday, 22 December 2020

Conditioning: AMRAP18 15/12 Calorie Bike 12 Wallballs (20/14) 10 Alternating DB Snatches (50/35) 2 Rope Climbs Post-WOD: 4 Rounds - 12 Hollow Rocks 10 V-ups 8 Tuck-ups

Monday, 21 December 2020

Strength: Front Squat Take 10-15 Minutes to Warm-up/Build-up to Heavy Working Weight, Then Complete 2 Sets X 5 Repetitions of Heavy Working Weight Conditioning: On the 4:00 X 5 Rounds - 50 DUs/100 Singles 20/15 Calorie Row 10 Front Squats (155/105)

Friday, 18 December 2020

Conditioning: For Time 2K Meter Row 150 DUs/250 Singles 10 Rounds of Cindy * Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats Post WOD: EMOM 7 Min 1- 7 Hang Squat Cleans + 1 Push Jerk (95/65) Min 2- 6 Hang Squat Cleans + 2 Push Jerks Min 3- 5 Hang Squat Cleans + 3 Push Jerks Min 4- 4 Hang Squat Cleans + 4 Push Jerks Min 5- 3 Hang Squat Cleans + 5 Push Jerks Min 6- 2 Hang Squat Cleans + 6 Push Jerks Min 7- 1 Hang Squat Clean + 7 Push Jerks

{"items":["5fe7bed33321fe0060198d7e","5fe7bcfca2ef8d004ae825d6","5fe7b9abda68b1004a6e642b","5fe7b52f6589c6006048f7bd","5fdfe33d6d6c3d0017213eb7","5fdfe1fa00ac1600178ee765","5fdfe06c6d6c3d0017213adc","5fdfde3412c1820017039e33","5fdfda59025aaf0034cbe9b6","5fd6a42bfd9b9f001754bf0a"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"fill","cubeRatio":1.3333333333333333,"isVertical":true,"gallerySize":30,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":32,"galleryMargin":0,"scatter":0,"rotatingScatter":"","chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":1,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":1,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":1,"mobilePanorama":false,"placeGroupsLtr":true,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"bottomInfoHeight":0,"titlePlacement":"SHOW_ON_THE_RIGHT","galleryTextAlign":"center","scrollSnap":false,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":0,"scrollDuration":400,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":23,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":200,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":0,"textBoxWidth":200,"textBoxWidthPercent":50,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":0,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"jsonStyleParams":"","gallerySizeType":"px","gallerySizePx":670,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"itemBorderColor":{"themeName":"color_11","value":"rgba(255,255,255,1)"},"showVideoPlayButton":true,"galleryLayout":2,"targetItemSize":670,"selectedLayout":"2|bottom|1|fill|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":false,"externalInfoHeight":0,"externalInfoWidth":0.5},"container":{"width":670,"galleryWidth":702,"galleryHeight":0,"scrollBase":0,"height":null}}

2 3

Wednesday, 12 May 2021

Tuesday, 11 May 2021

Monday, 10 May 2021

Friday, 7 May 2021

{"items":["609852cfab6c06001520f0ed","6098515f9e37a70015ea574d","60984ed5fcde2200153a1074","60930e0bfe50e00015041c56"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"max","cubeRatio":1.7777777777777777,"isVertical":true,"gallerySize":30,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":22,"galleryMargin":0,"scatter":0,"rotatingScatter":"","chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":0,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":3,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":0,"mobilePanorama":false,"placeGroupsLtr":true,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"bottomInfoHeight":0,"titlePlacement":["SHOW_ON_THE_RIGHT","SHOW_BELOW"],"galleryTextAlign":"center","scrollSnap":false,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":0,"scrollDuration":400,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":23,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":200,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":60,"textBoxWidth":200,"textBoxWidthPercent":75,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":0,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"jsonStyleParams":"","gallerySizeType":"px","gallerySizePx":1000,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"itemBorderColor":{"themeName":"color_12","value":"rgba(227,237,249,0)"},"showVideoPlayButton":true,"galleryLayout":2,"calculateTextBoxHeightMode":"MANUAL","targetItemSize":1000,"selectedLayout":"2|bottom|1|max|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":true,"externalInfoHeight":60,"externalInfoWidth":0.75},"container":{"width":230,"galleryWidth":252,"galleryHeight":0,"scrollBase":0,"height":null}}

100109 Overseas Hwy

Key Largo, FL 33037

(305) 814-5406