London Box Battles – Sunday April 30th 2017

29 Mar


Now that The Open is over, it’s time to turn our attention to London Box Battles. Hopefully, your competitive spirits have been fired up for a bit more! Just like The Open, Box Battles is a totally inclusive event and caters to all levels. Whether you’re a noob or a Dottir, the experience will be fun, challenging, and hopefully bring us together more as a box.

The event is a competition against another box and this round will be run on Sunday 30th April at CrossFit Dawn in Forest Gate. We will be dividing everyone up into 3 categories, depending on your level and competitive interest:

Group A: The top CrossFit athletes from each box.  The guys and girls who fancy themselves as competitive athletes and who want to compete against the best London have to offer.

Group B: CrossFit athletes that are training for general health and fitness and don’t want to compete with the big guns.  Most of these athletes will have been doing CrossFit for over 12 months.  This groups WODs will be slightly scaled to suit the level of fitness.

Group C: First-time competitors or athletes that have been doing CrossFit for less than 12 months.   Again these WODs will be scaled to suit the level of fitness.

The workouts have already been announced and we will be running two days as part of our regular level 2 programming to practice the workouts and get a feel for which category you would like to compete in. Your first opportunity will be on Monday 10th April and again on Saturday 22nd April. If you don’t want to practice the WODs you don’t need to! However, I would recommend having a go.

The Workouts are as follows:



All Groups

6min to establish 1RM Thruster

Max Strength: Athletes choose the weight on the bar and aim to find max weight for 1 rep

– Rest 2min –



Group A

6min EMOM for MAX Thrusters

10 Pull-ups

AMRAP Thrusters 60/40kg


Group B

6min EMOM for MAX Thrusters

5/3 Pull-ups

AMRAP Thrusters 45/30kg


Group C

6min EMOM for MAX Thrusters

5 Burpees

AMRAP Thrusters 30/20kg


WOD 2:

Athletes have 12minutes to complete:

Group A

3 Rounds of:

40 Double-Unders

30 AKBS 32/24kg

20 Box Jumps 24/20″

20 Toes to Bar


Group B

3 Rounds of:

40 Double-Unders

30 RKBS 24/16kg

20 Box Jumps 24/20″

10 Toes to Bar


Group C

3 Rounds of:

40 Single Skips

30 RKBS 20/12kg

20 Box Jumps 24/20″

10 Ab-mat Sit-ups



This will be team workout with 2 male and 2 female athletes form each affiliate going head to head. The winner of the final will receive 1 extra point for their affiliate in the league ladder.

Each Athlete must complete:
20m DB Walking Lunges
15 DB Push-Press
10 DB Over the Box Steps 24/20″

M: 22.5kg,  F: 15kg

Athletes may go in any order.  As soon as athlete 1 finishes the round, they must high five the second athlete so they can start their round.  This is repeated until the final athlete has completed their round.

Coach Nick winning group B for CrossFit London back in the day


I’d be ecstatic if we got a group of twenty of us to go east, throw down, have some barbeque and beers after and generally have a fun time. Coaches Tim, Carolyn and myself will be going so you’ll have plenty of coaches supporting your efforts! I’ve attended two Box Battles and they are a blast whether you win, participate, or just come along to spectate. These sort of events really bring us together as a community so it’s a great chance to get to know each other a lot better.

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