The Quarterdeck Box

The Quarterdeck Box Daily WOD's RSVP

Operating as usual

10/24/2019

"Happy Holidays"

8 Thrusters 95/65 Masters 65/45
10 Burpee Box Overs
8 Tire Flips 250/125
10 PushPress 95/65 Masters 65/45

4RFT

"GreenDay"  4   Front Squats. 115/7520 Push Press4   Thrusters20 Burpee Box Jumps4   Bar Rollouts20 Double unders4   Lun...
04/20/2017

"GreenDay"

4 Front Squats. 115/75
20 Push Press
4 Thrusters
20 Burpee Box Jumps
4 Bar Rollouts
20 Double unders
4 Lunges

3 rounds for time......

"Good Saturday"Front Squats 5x5x5x5 (from rack)Bar Rollouts. 5x5x5x5x5. AMPRAP 2MINCLEANS @ 135/95
04/15/2017

"Good Saturday"

Front Squats 5x5x5x5 (from rack)

Bar Rollouts. 5x5x5x5x5.

AMPRAP 2MIN

CLEANS @ 135/95

03/30/2017

5 rounds for time
15 Abmat situps
9 Hang Cleans. 135/95
6 Thrusters. (SAME W8 as above)
3 Burpees

03/30/2017
Simplyshredded.com | The Ultimate Lifting Experience

Simplyshredded.com | The Ultimate Lifting Experience

Arnold's 6 Rules
Motivation for all walks in life.

1. Trust yourself
2. Break some rules
3. Don't be afraid to fail
4. Ignore the naysayers
5. Work like hell
6. Give something back

03/28/2017

Front Squats. 5x5x5x5

5 OH Squats
10 Box Jumps
15 Burpees
30 Double Unders

5RFT

Bodybuilding.com
02/24/2017
Bodybuilding.com

Bodybuilding.com

Meet the 2016 #250kChallenge winner Pat Magno!

09/16/2016

Watch for our new location in Mansfield.

05/06/2016

"Cinco de SIXO"
21-15-9
ROW (cals)
Box Jumps 24/20
PushPress 95/65

WOD 2.
3 RNDs for time

20 Cal ROW
12 Deadlifts 155/105. 185/135 RX+
9. Hang Cleans 155/105 185/135 RX+
6. Shoulder 2 OH. 155/105. 185/135 rX+
20 Cal ROW (go right into the next round)

05/04/2016

"Summer Mummer"

400mRUN
40 Wallballs
400mRUN
40 Deadlifts 135/95
300m RUN
30 AirSquats
300m RUN
50 ABMATS
20 Supermans

04/30/2016

PushPress
3-3-3-3-3

***Between each round***
50m Farmers walk DBL 45/25
30 Sec Handstand Hold
UNBROKEN

*Score: 3RM @ UNBROKEN pace

Stay moving...grind it out...

Nutrition needs today may vary....

04/29/2016

"In GOD we THRUST"
5 THRUSTERS per min on the min
Min 0-5. 75M/55W
Min 6-10. 95M/65W
Min 11-15. 115M/75W
Min 16-20 135M/85W

Add 20#M/10#W continuosly through 5 min intervals if your continue to be successful...
*Your "SCORE" is when you fail to complete 5 Thrusters during the minute. Similiar to DEATH BYs

Good luck!!!! Give YOUR 100%

Timeline Photos
09/07/2015

Timeline Photos

Official box mascot. Old Goose.
07/07/2015

Official box mascot. Old Goose.

Great info for grocery shopping.  9 weeks.
06/15/2015

Great info for grocery shopping. 9 weeks.

80 Healthiest Foods...

Muscle Building Secrets FAST
06/15/2015

Muscle Building Secrets FAST

Enough said.  Measurement Day
06/15/2015

Enough said. Measurement Day

Boooooom  POWERLIFTING phase complete.  5 PRs over the past 2 months.  Now ....CONDITIONING & NUTRITION....Baby steps.
06/15/2015

Boooooom POWERLIFTING phase complete. 5 PRs over the past 2 months.
Now ....CONDITIONING & NUTRITION....
Baby steps.

Power Abs Workout

Enough said.
06/04/2015
5 Bad Workout Habits You Need to Break

Enough said.

1. The burpee/push-up nap A common fault employed by even the most seasoned athlete, the burpee/push-up nap involves taking a prolonged rest in the prone posit

Affiliates and Garages unite for CF family.  Heavy hearts.
02/26/2015
www.fundme.com

Affiliates and Garages unite for CF family. Heavy hearts.

Joel Berens recently passed away from a cardiac arrest. His wife (2 years), Mona is left with lifes bills and trying to figure out how she is going to make it work.

Mobile Uploads
02/20/2015

Mobile Uploads

8am Crossfit kids!
01/24/2015

8am Crossfit kids!

01/02/2015

28 min emom...
1st min.... 13 wallballs 20/14
2nd min......7 push press at 155/115 or 45% of 1RM
3rd min.....12 BOX JUMPS 20/18
4th min.... 10 K2E
REPEAT ....

01/02/2015

How to Be a Good CrossFitter...

It's a whole new year! While you’re scheming up your resolutions, consider our list of habits that will make you a better CrossFitter.

1. Show up to class prepared – that means you’ve reviewed the workout and have your mind right about what you are going to be performing and have the proper gear with you (like socks for the rope climb, hand protection for pull-ups, etc.)
2. Prep your body prior to the workout – arrive early and get your body ready for what it’s about to do (for example: warm-up and stretch hips and ankles if you will be squatting, stretch and prep shoulders and thoracic spine for overhead movements). No one should be simply standing around waiting for the workout to begin – warm up! Also, stretch after the workout, where you can go beyond end-range and make lots of progress with your mobility issues.
3. Ask questions – we are here to help, so don’t be shy!
4. Clean-up after the workout – put equipment away, wipe up your sweat and chalk, store mobility tools, etc.
5. Have a great attitude! Smile, introduce yourself to newbies, don’t compare yourself to others and don’t define yourself by the whiteboard!
6. Spend extra time working on your weaknesses. This is as simple as adding gymnastics skills like kipping or double-unders into your warm-up or sticking around after the workout a few times per week to fine-tune things like rope climbs, hollow body holds, etc.
7. Keep a food log. For one, it’s an eye-opening experience to see what you’re actually eating. And secondly, if you get to a point where you are not recovering well or you’ve hit a plateau or your more tired throughout the day, etc. Let's review & restructure your program.

***Remember: Continuous effort – not strength or intelligence – is the key to unlocking our potential. - Winston Churchill

12/31/2014

18-15-12-9
Pull-ups
Push press @40% max

Boooom!!!!

12/30/2014

10-10
9-9
8-8
All the way to 1-1

OHS @ 75/45
Over the bar burpees

Great WODDING!!!!

12/27/2014

5 rnds of SPRINTS (2:30 time cap each round)

Row 300m

10 thrusters at 45% of max

Rest 3 min...repeat

Your score will consist of how many rounds completed under the time cap while the tie breaker for those who complete all 5 rnds will be the FASTEST sprint round time. Good luck!!!

12/26/2014
I Love My Family

...great food for thought while we engage in our 2015 nutritional changes....

Check out how easy it is to do these life hacks!

LuRong Challenge
12/23/2014
LuRong Challenge

LuRong Challenge

Gain access to our proven 5 week challenge platform, learn more than 50 recipes, compete against athletes and affiliates across the country and much more once you register!

Address

2043 Page Place
Mansfield, TX
76063

Opening Hours

Tuesday 10:00 - 14:00
Wednesday 10:00 - 14:00
Thursday 10:00 - 14:00
Friday 10:00 - 14:00
Saturday 19:00 - 21:00
Sunday 19:00 - 21:00

Telephone

(817) 846-3046

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