Wods and News - METTA BOX Personal Training & CrossFit

Wods and News


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PERFORMANCE+
WoD
15-12-9-6-3
Deadlifts (110/80)
Handstand Push ups

PERFORMANCE
WoD
15-12-9-6-3
Deadlifts (90/60)
Handstand Push ups

FITNESS
WoD
15-12-9-6-3
Deadlifts (60/40)
Dumbbell Seated Strict Press (15/10)

 

Box Brief

**Dates for your Diary**

Saturday 29th June - Summer Social - St Andrews Hotel (please book tickets before May 24th)

- No Comments - Click to get involved

 PERFORMANCE +
WoD
For Time:
50 Box Step Ups (22.5/15)
40 Wall Balls (12/9)
30 Sit Ups
20 Push Ups
10 Muscle ups
20 Push Ups
30 Sit Ups
40 Wall Balls (12/9)
50 Box Step Ups (22.5/15)

 PERFORMANCE
WoD
For Time:
50 Box Step Ups (15/10)
40 Wall Balls (9/6)
30 Sit Ups
20 Push Ups
10 Strict Pull Ups
20 Push Ups
30 Sit Ups
40 Wall Balls (9/6)
50 Box Step Ups (15/10)

 FITNESS
WoD
For Time:
50 Box Step Ups
40 Wall Balls (10/8)
30 Sit Ups
20 Push Ups
10 Challenging Ring Rows
20 Push Ups
30 Sit Ups
40 Wall Balls (6/3)
50 Box Step Ups (10/8)

 

Box Brief

**Dates for your Diary**

Saturday 29th June - Summer Social - St Andrews Hotel (please book tickets before May 24th)

- No Comments - Click to get involved

PERFORMANCE+
WoD
AMRAP 9
10 Hang Squat Snatch (50/35)
50 Double Unders

PERFORMANCE
WoD
AMRAP 9
10 Hang Squat Snatch (35/25)
30 Double Unders

FITNESS
WoD
AMRAP 9
10 Hang Squat Snatch (20/15)
50 Single Unders

 

Box Brief

**Dates for your Diary**

Saturday 29th June - Summer Social - St Andrews Hotel (please book tickets before May 24th)

- No Comments - Click to get involved

PERFORMANCE & PERFORMANCE +
WoD
3 Rounds for Time
500m Row
12 Burpees
21 Box Jumps (24"/20)

FITNESS
WoD
3 Rounds for Time
500m Row
12 Burpees
21 Box Jumps (20"/17")

 

Box Brief

**Dates for your Diary**

Saturday 29th June - Summer Social - St Andrews Hotel (please book tickets before May 24th)

- No Comments - Click to get involved

PERFORMANCE & PERFORMANCE +
WoD

For Time (Teams of 3):
200/140 Calorie Bike/Row

Directly Into…

50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (40/30)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (50/35)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (60/40)

FITNESS
WoD

For Time (Teams of 3):
200/140 Calorie Bike/Row

Directly Into…

50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (20/15)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (30/25)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (40/30)

 

Box Brief

**Dates for your Diary**

Saturday 29th June - Summer Social - St Andrews Hotel (please book tickets before May 24th)

- No Comments - Click to get involved

PERFORMANCE+
'Class WoD - Deck of Cards'
For Time
Work through 52 Cards

Hearts: Kettlebell Swings (32/24)
Spades: Burpees
Clubs: Ab Mat Sit-Ups
Diamonds: Goblet Squats (32/24)
Aces: 200m Run

FITNESS & PERFORMANCE
'Class WoD - Deck of Cards'
For Time
Work through 52 Cards

Hearts: Kettlebell Swings (24/16)
Spades: Burpees
Clubs: Ab Mat Sit-Ups
Diamonds: Goblet Squats (24/16)
Aces: 200m Run

 

Box Brief

**Dates for your Diary**

Friday 31st May - Running Track Social (Sports Day Style) - Droitwich High School

Saturday 29th June - Summer Social - St Andrews Hotel (please book tickets before May 24th)

- No Comments - Click to get involved
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