CrossBox  Fitness  Journal: Workout of The Day,Wednesday  170125

CrossBox International A World United in Fitness 

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Picture
My Move CrossBox IJsseldijk 357b Krimpen aan den IJssel

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CrossBox Fitness 170125 

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Strength 10-8-6-4-2 Strict press Strict Pull-up *Starting weight for strict press should allow you to do 1 to 2 sets to get 10 reps. Same for assistance on strict pull ups. Add weight to strict pull ups to make them challenging where necessary. WOD 600m Run 21 Deadlifts (225,155) 21 Bar Facing Burpees 600m Run 15 Deadlifts 15 Bar Facing Burpees 600m Run 9 Deadlifts 9 Bar Facing Burpees Level 3- (185,125) Level 2 – (135/95) Level 1- (65,35)

CrossBox Boxing 170125

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Picture
800m Run 2 -1 Minute Rounds Jump Rope WOD 21 Deadlifts 100 Jab Cross 600m Run 15 Deadlifts 100Jab Cross 400m Run 9 Deadlifts 100 Jab Cross

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if (dependencies.length === 0){ _W.platformElements[platform_element_id].deferredObject.resolve(); }

_W.platformElements[platform_element_id].deferredPromise.done(function(){ var _ElementDefinition = /** * This is required for element rendering to be possible * @type {PlatformElement} */ (function() { var BigBox = PlatformElement.extend({ initialize: function() { } });

return BigBox; })();;

if (typeof _ElementDefinition == 'undefined' || typeof _ElementDefinition == 'null') { var _ElementDefinition = PlatformElement.extend({}); }

var _Element = _ElementDefinition.extend({ initialize: function() { // we still want to call the initialize function defined by the developer // however, we don't want to call it until placeholders have been replaced this.placeholderInterval = setInterval(function() { // so use setInterval to check for placeholders. if (this.$('.platform-element-child-placeholder').length == 0) { clearInterval(this.placeholderInterval); this.constructor.__super__.initialize.apply(this); } }.bind(this), 100); } });

_Element.prototype.settings = new PlatformElementSettings({"title":"What is CrossBox International ","link":"http:\/\/www.crossboxfitness.com\/what-is-crossboxinternational.html","date":"July 31, 2014","category":"CrossBox International Affiliation ","catogory-color":"#2a2a2a","category-link":"http:\/\/www.crossboxfitness.com\/what-is-crossboxinternational.html"}); _Element.prototype.settings.page_element_id = "159242876163567134";

_Element.prototype.element_id = "833ea9c3-12f5-436d-8908-1355d317786a"; _Element.prototype.user_id = "83452132"; _Element.prototype.site_id = "374434178436639419"; _Element.prototype.assets_path = "//marketplace.editmysite.com/elements/432579688181227866-1.0.0/assets/"; new _Element({ el: '#element-833ea9c3-12f5-436d-8908-1355d317786a' }); }); }); }

if (typeof document.documentElement.appReady == 'undefined') { document.documentElement.appReady = 0; }

if (document.documentElement.appReady || (window.inEditor && window.inEditor())) { setupElement159242876163567134(); } else if (document.createEvent && document.addEventListener) { document.addEventListener('appReady', setupElement159242876163567134, false); } else { document.documentElement.attachEvent('onpropertychange', function(event){ if (event.propertyName == 'appReady') { setupElement159242876163567134(); } }); }

if (typeof _W.loadedPlatformDependencies === 'undefined') { _W.loadedPlatformDependencies = []; }

if (typeof _W.platformElements === 'undefined') { _W.platformElements = []; }

if (typeof _W.platformElements[platform_element_id] === 'undefined') { _W.platformElements[platform_element_id] = {}; _W.platformElements[platform_element_id].deferredObject = new $.Deferred(); _W.platformElements[platform_element_id].deferredPromise = _W.platformElements[platform_element_id].deferredObject.promise(); }

if(_.intersection(_W.loadedPlatformDependencies, dependencies).length !== dependencies.length){ _.reduce(dependencies, function(promise, nextScript){ _W.loadedPlatformDependencies.push(nextScript); return promise.then(function(){ return $.getScript(nextScript); }); }, $().promise()).then(function(){ _W.platformElements[platform_element_id].deferredObject.resolve(); }); }

if (dependencies.length === 0){ _W.platformElements[platform_element_id].deferredObject.resolve(); }

_W.platformElements[platform_element_id].deferredPromise.done(function(){ var _ElementDefinition = PlatformElement.extend({initialize:function(options){},events:{}});;

if (typeof _ElementDefinition == 'undefined' || typeof _ElementDefinition == 'null') { var _ElementDefinition = PlatformElement.extend({}); }

var _Element = _ElementDefinition.extend({ initialize: function() { // we still want to call the initialize function defined by the developer // however, we don't want to call it until placeholders have been replaced this.placeholderInterval = setInterval(function() { // so use setInterval to check for placeholders. if (this.$('.platform-element-child-placeholder').length == 0) { clearInterval(this.placeholderInterval); this.constructor.__super__.initialize.apply(this); } }.bind(this), 100); } });

_Element.prototype.settings = new PlatformElementSettings({"spacingSize_each":[{"spacingSize_index":0},{"spacingSize_index":1},{"spacingSize_index":2},{"spacingSize_index":3},{"spacingSize_index":4},{"spacingSize_index":5},{"spacingSize_index":6},{"spacingSize_index":7},{"spacingSize_index":8},{"spacingSize_index":9},{"spacingSize_index":10},{"spacingSize_index":11},{"spacingSize_index":12},{"spacingSize_index":13},{"spacingSize_index":14},{"spacingSize_index":15},{"spacingSize_index":16},{"spacingSize_index":17},{"spacingSize_index":18},{"spacingSize_index":19}],"borderWidth_each":[{"borderWidth_index":0},{"borderWidth_index":1},{"borderWidth_index":2}],"backgroundColor":"#2a2a2a","backgroundTransparency":100,"spacingSize":20,"cornerRadius":0,"borderStyle":"None","borderColor":"#555","borderWidth":3,"borderTransparency":100}); _Element.prototype.settings.page_element_id = "340950201446695817";

_Element.prototype.element_id = "f3f877d0-8042-427b-886b-a81d8454ae80"; _Element.prototype.user_id = "83452132"; _Element.prototype.site_id = "374434178436639419"; _Element.prototype.assets_path = "//marketplace.editmysite.com/elements/698263678581730663-1.1.0/assets/"; new _Element({ el: '#element-f3f877d0-8042-427b-886b-a81d8454ae80' }); }); }); }

if (typeof document.documentElement.appReady == 'undefined') { document.documentElement.appReady = 0; }

if (document.documentElement.appReady || (window.inEditor && window.inEditor())) { setupElement340950201446695817(); } else if (document.createEvent && document.addEventListener) { document.addEventListener('appReady', setupElement340950201446695817, false); } else { document.documentElement.attachEvent('onpropertychange', function(event){ if (event.propertyName == 'appReady') { setupElement340950201446695817(); } }); }

if (typeof _W.loadedPlatformDependencies === 'undefined') { _W.loadedPlatformDependencies = []; }

if (typeof _W.platformElements === 'undefined') { _W.platformElements = []; }

if (typeof _W.platformElements[platform_element_id] === 'undefined') { _W.platformElements[platform_element_id] = {}; _W.platformElements[platform_element_id].deferredObject = new $.Deferred(); _W.platformElements[platform_element_id].deferredPromise = _W.platformElements[platform_element_id].deferredObject.promise(); }

if(_.intersection(_W.loadedPlatformDependencies, dependencies).length !== dependencies.length){ _.reduce(dependencies, function(promise, nextScript){ _W.loadedPlatformDependencies.push(nextScript); return promise.then(function(){ return $.getScript(nextScript); }); }, $().promise()).then(function(){ _W.platformElements[platform_element_id].deferredObject.resolve(); }); }

if (dependencies.length === 0){ _W.platformElements[platform_element_id].deferredObject.resolve(); }

_W.platformElements[platform_element_id].deferredPromise.done(function(){ var _ElementDefinition = PlatformElement.extend({initialize:function(options){},events:{}});;

if (typeof _ElementDefinition == 'undefined' || typeof _ElementDefinition == 'null') { var _ElementDefinition = PlatformElement.extend({}); }

var _Element = _ElementDefinition.extend({ initialize: function() { // we still want to call the initialize function defined by the developer // however, we don't want to call it until placeholders have been replaced this.placeholderInterval = setInterval(function() { // so use setInterval to check for placeholders. if (this.$('.platform-element-child-placeholder').length == 0) { clearInterval(this.placeholderInterval); this.constructor.__super__.initialize.apply(this); } }.bind(this), 100); } });

_Element.prototype.settings = new PlatformElementSettings({"spacingSize_each":[{"spacingSize_index":0},{"spacingSize_index":1},{"spacingSize_index":2},{"spacingSize_index":3},{"spacingSize_index":4},{"spacingSize_index":5},{"spacingSize_index":6},{"spacingSize_index":7},{"spacingSize_index":8},{"spacingSize_index":9},{"spacingSize_index":10},{"spacingSize_index":11},{"spacingSize_index":12},{"spacingSize_index":13},{"spacingSize_index":14},{"spacingSize_index":15},{"spacingSize_index":16},{"spacingSize_index":17},{"spacingSize_index":18},{"spacingSize_index":19}],"cornerRadius_each":[{"cornerRadius_index":0},{"cornerRadius_index":1},{"cornerRadius_index":2},{"cornerRadius_index":3},{"cornerRadius_index":4},{"cornerRadius_index":5},{"cornerRadius_index":6},{"cornerRadius_index":7},{"cornerRadius_index":8},{"cornerRadius_index":9},{"cornerRadius_index":10},{"cornerRadius_index":11},{"cornerRadius_index":12},{"cornerRadius_index":13},{"cornerRadius_index":14},{"cornerRadius_index":15},{"cornerRadius_index":16},{"cornerRadius_index":17},{"cornerRadius_index":18},{"cornerRadius_index":19}],"borderWidth_each":[{"borderWidth_index":0},{"borderWidth_index":1},{"borderWidth_index":2}],"backgroundColor":"#2a2a2a","backgroundTransparency":100,"spacingSize":20,"cornerRadius":20,"borderStyle":"None","borderColor":"#555","borderWidth":3,"borderTransparency":100}); _Element.prototype.settings.page_element_id = "779272256556696543";

_Element.prototype.element_id = "040cb4fa-0080-43e0-b7a7-9b70ffab1351"; _Element.prototype.user_id = "83452132"; _Element.prototype.site_id = "374434178436639419"; _Element.prototype.assets_path = "//marketplace.editmysite.com/elements/698263678581730663-1.1.0/assets/"; new _Element({ el: '#element-040cb4fa-0080-43e0-b7a7-9b70ffab1351' }); }); }); }

if (typeof document.documentElement.appReady == 'undefined') { document.documentElement.appReady = 0; }

if (document.documentElement.appReady || (window.inEditor && window.inEditor())) { setupElement779272256556696543(); } else if (document.createEvent && document.addEventListener) { document.addEventListener('appReady', setupElement779272256556696543, false); } else { document.documentElement.attachEvent('onpropertychange', function(event){ if (event.propertyName == 'appReady') { setupElement779272256556696543(); } }); }

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