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This Week @ BOOMBOX

Posted by on May 25, 2015 in WOD | 1 comment

coaches

 

We have a nice little week set up for you guys! Finishing with a CF TOTAL ! Let’s make YOURSELVES a priority this week and stop finding excuses that limit your success….

 

Monday

A. Metcon

“Murph”

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

*Partition reps as necessary. Wear a 20# weight vest if available.

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abe

Tuesday

A. Skill

10:00 pre-hab/soft tissue mobility work, focusing on:

-Shoulders
-Biceps
-Chest
-Hips
-Quads
-Calves

B. Strength

None

C. Metcon

If you performed Murph yesterday do:

“Recovery WOD”

3 sets of:

250m row
10 strict press 75/55
10 box steps up
50 single unders
100m single-arm farmers carry w/ KB

*Rest 2:00 between sets, perform at EASY PACE.

If you did not perform Murph yesterday do:

“1/2 Murph”

800m run
50 pull ups
100 push ups
150 air squats
800m run

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justin

Wednesday

A. Skill

10:00 pistol practice/pistol progressions

B. Strength

None

C. Metcon

AMRAP 20:00

10 alternating pistols
7 hang power cleans 165/115
10 burpee ball slams 30/25

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bbcf football

Thursday

A. Skill

5:00 3-position power snatch drills

B. Strength

None

C. Metcon

1-2-3-4-5-6-7-8-9-10

Power snatch 115/75
Box jumps 30″/24″

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bbcf beach

 

Friday

A. Skill

None

B. Strength

“CrossFit Total”

3 attempts at a max weight, 15:00 time cap per movement.

Back squat 1-1-1

Press 1-1-1

Deadlift 1-1-1

C. Metcon

None

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BOOMBOX | Wed. Thurs. Fri

Posted by on May 21, 2015 in WOD | 0 comments

caregionals

The SUPER REGIONALS ! This weekend in DEL MAR, California !!!! The best of the best in California battle it out for 3 days to find the 5 fittest men and 5 fittest women of California to represent at the CROSSFIT GAMES !!!! If you have never been to such an event we suggest you come out and witness the magnitude of what we do, outside of the box.. Even if competition is not your thing, you are guaranteed a good time ! The event is at the San Diego Fairgrounds in Del Mar, Ca. this Friday, Saturday and Sunday….

Edel from the San Diego box will have a few tents set up in the tent city so if you are in attendance you can stop by there and hangout.. There is plenty of arena seating as well !! Bring your wallets because the Vendors are OFF THE HOOK DOPE !

 

Weekend Schedule:

Friday: Regular Schedule | Also make sure to support Ryan Bros 2 year anniversary from 6-8pm. Jay and Dee will be dropping the lounge tunes and you know they come correct….

Saturday: OPEN GYM 8am-10:30am

Monday: Memorial Day Murph | 9:15am class only

 

 

 

Wednesday

A. Skill

3 attempts at broad jump for max distance

B. Strength

Beginner

Muscle snatch

5×3 – light weight, focusing on technique

Advanced

Muscle snatch

5×3 – moderately heavy

C. Metcon

5 rounds for time of:

15 deadlifts 185/125
10 box jumps overs 24″/20″
———————————————————————————————-

Thursday

A. Skill

3 sets of:

:30 ME Russian twist 20/14
:30 Plank hold

1:00 Rest

B. Strength

Beginner

Snatch deadlift

5×3 – heaviest possible while able to maintain positions

Advanced

Pause snatch deadlift

5×3 @ 105% of max snatch

C. Accessory Work

3×8 DB/KB rear-foot elevated split squat

-Superset with-

3×5 seated box jump – tallest possible

D. Cash Out

3×20 wide-grip seated row w/ band resistance

*Attach band to rig/squat rack and attach opposite end to PVC pipe.
Perform rows seated, with wide grip. Focus on scapular retraction
and leading with the elbows during the rowing motion.
———————————————————————————————-

Friday

A. Skill

5:00 rope climb technique review

B. Strength

Beginner

Power clean

5×3 – same weight across

Advanced

Power clean

2RM

C. Metcon

“Tommy V”

21 thrusters 115/75
12 rope climbs
15 thrusters 115/75
9 rope climbs
9 thrusters 115/75
6 rope climbs

*Beginners sub out modified rope climbs or towel pull ups

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BOOMBOX | Monday.Tuesday

Posted by on May 17, 2015 in WOD | 3 comments

boomboxgirls

ThrowBack Pic….

 

Monday

A. Skill

EMOM 5:00

4-6 strict pull ups

*Advanced athletes do weighted pull ups

B. Strength

Beginner

Back squat

3×5 – same weight across, heavier than last week

Advanced

Tempo back squat (5 second eccentric/1 second pause/explosive drive up)

4×3 @ 70%

C. Metcon

60 double unders
30 wall balls
20 burpee pull ups
30 wall balls
60 double unders
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Tuesday

A. Skill

5:00 split jerk drills

B. Strength

Beginner

2 front squats + 2 split jerks

5 sets – same weight across, heaviest possible

Advanced

2 front squats + 1 split jerk

1RM

C. Metcon

2 rounds of:

1:30 ME 10m shuttle sprints

:30 Rest

1:30 ME push press 75/55

:30 Rest

1:30 ME knees-to-elbow

:30 Rest

1:30 ME KB swing 53/35

:30 Rest

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BOOMBOX | WEDNESDAY.THURSDAY

Posted by on May 12, 2015 in WOD | 0 comments

endurance

THROWBACK: One of our first ever BOOMBOX SPEED AND ENDURANCE CLASSES.

Remember that we offer Speed and Endurance classes TUES|THURSDAY @ 5:30pm with coach Cags! Get it poppin !

 

Wednesday

A. Skill

5:00 double under practice

B. Strength

Beginner

Push press

5×5 – heaviest possible

Advanced

Push press

5RM

C. Metcon

For time:

21 Clapping push ups
21 CTB pull ups
50 double unders

15 Clapping push ups
15 CTB pull ups
50 double unders

9 Clapping push ups
9 CTB pull ups
50 double unders

*Beginners sub out regular push ups for clapping push ups

———————————————————————————————-

Thursday

A. Skill

Tabata hollow hold

B. Strength

Beginner

Overhead squat

5×3 – same weight across

Advanced

Overhead squat

3RM

C. Accessory Work

Deficit RDL w/ kettlebell, 3×15 – heavviest possible*

-Superset with-

Strict hanging leg raise, 3×10

*Stand on 45-pound bumper plate for deficit

D. Cash Out

3 sets of:

Standing face pull w/ band 3xME

-Supeset with-

10 reverse curls 45/35

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BOOMBOX | MONDAY.TUESDAY

Posted by on May 10, 2015 in WOD | 2 comments

521577_4018612114072_1312875999_n

That one time Bob Harper begged for a Pic with us….

 

Monday

A. Skill

EMOM 5:00

3-5 strict pull ups

*Advanced athletes do weighted pull ups. Increase weight from last week.

**Beginners using bands, attempt to reduce band assistance.

B. Strength

Beginner

Back squat

3×5 – same weight across, heavier than last week

Advanced

Back squat

5RM

C. Metcon

3 rounds of for time of:

15 wall balls
10 burpee box jumps 24″/20″
400m run

Rest 1:00 b/w rounds

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Tuesday

A. Skill

5:00 3-position snatch drills
+
5 reps snatch balance
5 reps tall snatch

B. Strength

Beginner

Snatch deadlift (power position) + high hang snatch

5×2 – same weight across, focus on technique & positions

Advanced

Snatch deadlift + snatch

2RM

C. Metcon

5 rounds for time of:

8 deadlifts 275/185
12 alternating pistols*

*Beginners sub out 12 overhead lunges 45/25

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