Most Recent Articles

Friday 01/26/2018

Posted by on Jan 25, 2018 in WOD | 0 comments

Since Ever Since | #ThrowBack Design by @davidac222

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

I Metcon

Sport:
On a 10:00 clock, ascending ladder of:
2-4-6-8-10..
Front squat 135/95
TTB
Box jumps 24”/20”

Life:
On a 10:00 clock, ascending ladder of:
2-4-6-8-10..
Front squat 115/75
KTE
Box jumps 24”/20”

Fundamentals:
On a 10:00 clock, ascending ladder of:
2-4-6-8-10..
Front squat – choose load
Abmat sit ups
Box jumps

Rest 2:00 then;

Strength

Back Squat

Sport/Life: 8:00 to work up to a heavy triple
Fundamentals: Every 2:00 for 8:00 3 back squats – same weight across all sets; moderately heavy

Upon conclusion of 8:00 clock, immediately into:

II Metcon

Sport:
For time:
50 calorie row
800m run

Life:
For time:
50 calorie row
800m run

Fundamentals:
For time:
50 calorie row
800m run

Read More

Thursday 01/25/2018

Posted by on Jan 24, 2018 in WOD | 0 comments

Since Ever Since | #ThrowBack Design by @davidac222

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

Mel’s Madness

On a 40:00 clock

0-25:00
EMOM for 25:00 (5 sets)
-Min 1: 5 Cycled power snatch 135/95
-Min 2: 10 shoulder to overhead 135/95
-Min 3: 10 Bar facing burpees
-Min 4: 15 Russian Kettlebell swings
-Min 5: Rest

Rest 2:00

4 sets:
-500m row
-Rest 1:00

Read More

Wednesday 01/24/2018

Posted by on Jan 23, 2018 in WOD | 0 comments

Since Ever Since | #ThrowBack Design by @davidac222

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

Interval Training

Tabata intervals, with 1:00 rest between exercises, of:
-Double unders / single unders
-Ball slams
-Calorie row / Assault bike / 10m shuttle sprint

Metcon

Sport:
For time:
50 wall balls
40 CTB pull ups
30 burpees onto bumper plate

Life:
For time:
50 wall balls
40 pull ups
30 burpees onto bumper plate

Fundamentals:
For time:
50 wall balls
40 jumping pull ups
30 burpees onto bumper plate

Strength

Thruster (from ground)

Sport/Life: 10:00 to work up to a 2RM
Fundamentals: Every 2:00 for 10:00 2 thrusters – same weight across all sets; moderately heavy

Read More

Tuesday 01/23/2018

Posted by on Jan 22, 2018 in WOD | 0 comments

Since Ever Since | #ThrowBack Design by @davidac222

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

Skills

4 sets, for quality of:
-:30 ME row / Assault Bike
-10 strict TTB

Rest 1:00 between sets

Strength

Close Grip Bench Press

Sport/Life/Fundamentals:
Every 3:00 for 12:00 perform:

5 close-grip bench press – hands just outside of smooth; heaviest possible
12 hip extensions on GHD or partner spotted on bench

Metcon

Sport:
5 rounds for time of:
10 alternating DB snatch 70/50
100m sprint

Life:
5 rounds for time of:
10 alternating DB snatch 50/35
100m sprint

Fundamentals:
5 rounds for time of:
10 alternating DB snatch – choose load
100m sprint

Read More

Monday 01/22/2018

Posted by on Jan 21, 2018 in WOD | 0 comments

Since Ever Since | #ThrowBack Design by @davidac222

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

Skills

Sport/Life:
Every 2:00 for 14:00
-5 box jumps 30”/24”
-1 power clean + 2 push press – start at 50% of 1RM C&J and increase load with each set, building to a heavy single

Fundamentals:
Every 2:00 for 14:00
-5 box jumps – choose height
-1 power clean + 2 push press – same weight across all sets

Rest 2:00 then;

Metcon

Sport:
AMRAP 16:00
8 deadlifts 225/155
10 lateral box jumps 24”/20”
12 HSPU

Life:
AMRAP 16:00
8 deadlifts 185/125
10 lateral box jumps 24”/20”
12 HSPU / pike push ups

Fundamentals:
AMRAP 16:00
8 deadlifts 185/125
10 lateral box jumps 24”/20”
12 HSPU / pike push ups

Read More