Posted on 25th July 2020 by Chris Cummins
To view our the WOD, please download the ‘Boxmate’ app from the app store on your mobile device and go to the calendar to see what we have going on!
Posted on 19th March 2020 by Chris Cummins
A) Hang Squat Clean thruster
-Build to a heavy single
4×2 @ 85%, dropping the first rep from the top and setting up again.
-20 Min Time cap for all of this
B) EMOM 9
1) Max Rep Thrusters (50/35)
2) Max Rep Burpees to 20kg plate
3) Max Rep Sit Ups
-Score is total reps
Posted on 18th March 2020 by Chris Cummins
10 Cal Row
10 Wall Balls (9/7)
10 KB Swings (32/24)
10 Pull Ups
20 Push Ups
30 Air Squats
Posted on 17th March 2020 by Chris Cummins
A) EMOM 16
1) 8 Burpees
2) ‘X’ TTB
-Pick a number here that you believe you can sustain throughout.
-Be ambitious, but realistic too!
B) AMRAP 10
10 STOH (50/35)
50 Double Unders
Posted on 16th March 2020 by Chris Cummins
A) DB offset Walking Lunge
-Heavy as poss for all sets
-1 DB at shoulder, 1 overhead. Swap arms @ 20m.
B) For Time
1 Mile Run
40 Alternating Single DB Devils Press (20/12.5)
Posted on 15th March 2020 by Chris Cummins
A) Power Clean
-Build to a heavy single in 15 mins
***Power Cleans @ ascending weights.
20 @ 60/40kg
15 @ 70/47.5kg
10 @ 80/55kg
5 @ 90/62.5kg
Posted on 12th March 2020 by Chris Cummins
A) Back Squat
-To a heavy single
B) AMRAP 15
15 KB Swings (24/20, full american style)
15 HR Push Ups
15 Goblet Squats (24/20)
***At 0:00, 5:00 and 10:00 Run 400m.
Posted on 11th March 2020 by Chris Cummins
6 Rounds (36 mins, EMOM fashion)
Partner A) AMRAP 1:00 Pull Ups
Partner B) AMRAP 1:00 STOH (50/35)
Both Partners) AMRAP 1:00 Synchro Burpees
Partner A) AMRAP 1:00 STOH
Partner B) AMRAP 1:00 Pull Ups
Both Partners) AMRAP 1:00 Synchro Air Squats
-Score is TOTAL reps over all rounds so keep a running total.
Posted on 10th March 2020 by Chris Cummins
A) Strict HSPU
-Build to the best effort for 3 reps of strict HSPU.
Box Jump Overs (24/20)
DB Snatch (22.5/15)
Posted on 9th March 2020 by Chris Cummins
A) DB Walking Lunge
-Heavy as poss for all 4 sets
-DBs at shoulders
B) AMRAP 12
1500/1200m Row buy in
Remaining time AMRAP
40 Double Unders