Blog/WOD

Find Out The Latest At The SandBox

11/5- Join us for the MALIBU HALF MARATHON!

1. Go to https://www.malibumarathon.com/
2. Register as Team "crossfit sandbox" (pw:fran21159)
3. Show up!

9.22.17

AMRAP 7

Squat Clean + Jerk
(power clean + front squat + Jerk)

Rx 165/115
Rx+ 225/155

Check-out
100 Heavy Russian KBS
*complete in as few sets as possible

We have now have over 20 member signed up to run the Malibu Half Marathon on Nov. 5th. Use the link below if you are interested. Make sure to join our team as well!

https://www.malibumarathon.com/

Team Name: CrossFit SandBox Santa Monica

Password: fran21159

Single file!

A post shared by CrossFit SandBox (@crossfitsandbox) on Sep 18, 2017 at 12:52pm PDT


9.20.17

a.

Hang Power Snatch + OHS

b.

AMRAP 10 - ascending reps of 2

2,4,6,8,10,12,etc.....

OHS (95/65)
Burpees

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Kids getting after it 💪#crossfitkids Tuesday/Thursday 330pm. #savedbythekettlebell #afterschoolclub

A post shared by CrossFit SandBox (@crossfitsandbox) on Sep 14, 2017 at 9:21am PDT


a.

HSPU
15-12-9-6

Rest 1 minute between each round

Rx+ Complete all Strict HSPU

15min Cap

It is preferred that athletes do as many strict HSPU as possible before resorting to kipping. Lets focus on developing strength in this movement rather than making time the only priority.

b.

5 Rounds
10 Toes to Bar
10 Box Jumps (24/20)
10 Push Ups


9.14.17

27-21-15-9

Kettlebell Swings (70/53)
Burpees
400 Meter Run

9.12.17

a.
front rack box step-up (with barbell)

4x12 (alternating legs)

- box height may vary per athlete. use weight each set that is heavy. but not work to a maximal load.

b.

For time:
1000m Row
50 Wall Ball Shots
30 Chest to Bar Pull-ups

temp-post-image

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All of us at work this morning. @mannormuppet #tuesday

A post shared by CrossFit SandBox (@crossfitsandbox) on Sep 5, 2017 at 8:01am PDT


9.7.17

Every 3 minutes for 7 Rounds:
400 Meter Run
12 Toes to Bar

Labor Day hours: 9am & 10am classes only!

A post shared by CrossFit SandBox (@crossfitsandbox) on Sep 4, 2017 at 7:51am PDT


9.6.17

a.
Paused Front Squat (5x5 building up in weight, starting at 60%)

b.
Karen
For Time:
150 Wall-Ball Shots (20/14)

Labor Day Hours

9:00 & 10:00am Classes tomorrow


9.4.17

For time:

50 Bench Press
50 Back Squats
50 Deadlifts
50 Jerks
50 Hang Power Cleans

Rx 95/65
Rx+ 135/95

Cap 50 minutes"