Most Recent Articles

Monday 12/11/2017

Posted by on Dec 10, 2017 in WOD | 0 comments

Skills

2×3 muscle clean from high hang
2×3 tall clean (on toes)

Strength

Clean

Sport/Life: 2-2-2-2-2-2 – building to a heavy double
Fundamentals: 6×2 – same weight across all sets

Metcon

Sport:
5 rounds for time of:
7 hang cleans 155/105
14 ring push ups

Life:
5 rounds for time of:
7 hang cleans 135/95
14 hand release push ups

Fundamentals:
5 rounds for time of:
7 hang power clean + front squat – choose load
14 push ups

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Friday 12/08/2017

Posted by on Dec 7, 2017 in WOD | 0 comments

Strength

Push Press

Sport: Work up to a 5RM for the day, then perform 2×5 @ 90% of 5RM
Life: Work up to a 5RM for the day, then perform 2×5 @ 85% of 5RM
Fundamentals: 5×5 – same weight across all sets

Metcon

Sport:
For time:
100 double unders
20 power clean & jerks 185/125
800m run

Life:
For time:
100 double unders / 200 single unders
20 power clean & jerks 155/105
800m run

Fundamentals:
200 single unders
20 power clean & jerks – choose load
800m run

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Thursday 12/07/2017

Posted by on Dec 6, 2017 in WOD | 0 comments

Don’t know who this is but they out in #Kenya Reppin’ dat #Boombox Community! Much love!!! @boomboxcrossfit #BoomboxWorldwide

A post shared by Boombox CrossFit Aka BOOMBOX™ (@boomboxcrossfit) on

Interval Training

On a 40:00 clock

Min 0-14:00 (7 sets)
E2MOM 3 position power snatch (high hang, hang, floor)

Min 16-26:00
2 rounds
20 American swings 70/53
20 hang power clean 95/65
50 wall balls 20/14
20 hang power cleans

Min 28-40:00
E4MOM (for 3 sets)
Run 400m + 15 burpee box jumps

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Wednesday 12/06/2017

Posted by on Dec 5, 2017 in WOD | 0 comments

Skills

3 sets:
12 banded clam shells (12L/12R)
8 tempo goblet squats (5 down / 3 pause / explode up)
10 front foot elevated split squats (10L/10R) – no load

Strength

Paused Front Squat

(3 sec pause)
Sport: 2×3 @ 65%; 3×3 @ 70%
Life: 2×3 @ 60%; 3×3 @ 65%
Fundamentals: 5×3 – same weight across all sets

Metcon

Sport:
3 rounds for time of:
400m run
10 thrusters 135/95
15 TTB

Life:
3 rounds for time of:
400m run
10 thrusters 115/75
15 KTE

Fundamentals:
3 rounds for time of:
400m run
10 thrusters – choose load
15 hanging knee raises

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Tuesday 12/05/2017

Posted by on Dec 4, 2017 in WOD | 0 comments

Skills

6 sets of:
10 dragon flags
:20 plank in rings
10 ring push ups
10 feet-elevated ring rows

Metcon

Sport:
AMRAP 8:00
5 deadlifts 155/105
5 ring dips
5 burpees

Life:
AMRAP 8:00
5 deadlifts 135/95
5 ring push ups
5 burpees

Fundamentals:
AMRAP 8:00
5 deadlifts
5 push ups
5 burpees

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