Most Recent Articles

Monday 02/27/2017

Posted by on Feb 26, 2017 in WOD | 0 comments

Husband and wife goals! First to step up to the plate and they killed it! Whose coming tomorrow night!!? @boomboxcrossfit #crossfitopen

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Skills

3 sets for quality of:
6-8 CTB pull ups
30 double unders

Strength

Front Squat
Work up to 2×1 @ 85% then perform drop sets of 2×2 @75%

Metcon

3 rounds for time of:
12 wall balls
10 TTB
8 power cleans 155/105

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Friday 02/24/2017

Posted by on Feb 23, 2017 in WOD | 0 comments

Friday Night Lights

CrossFit Games Open 17.1 (Time)

For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Scaled:
M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)
Time cap: 20 minutes

CrossFit Class

Metcon

3 Rounds for Time:
500M Row or 400M Run
21 kb swings 53/35
12 Burpees

Midline

3 Rounds:
15 Ab mat Sit-ups
15 Russian Twists

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Thursday 02/23/2017

Posted by on Feb 22, 2017 in WOD | 0 comments

8:30AM | YOLO | @boomboxcrossfit | @brittnay318 @crossfitpacePerformance

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Skills

EMOM 15:00
Min. 1: 6-10 feet-elevated ring rows
Min. 2: 8-10 neutral grip DB/KB press
Min. 3: 12-15 med ball V-ups

Sprint Intervals

Every 2:00 for 10:00
200m sprint
7 burpee ball slams

Mobility

12:00 of coach’s choice mobility work
*Minimum 2 upper body + 2 lower body mobility exercises

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Wednesday 02/22/2017

Posted by on Feb 21, 2017 in WOD | 0 comments

TAHOE | LIFESTYLE ATHLETICS | #Tahoe

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Strength

Power Snatch + Snatch (Every 1:30 for 9:00 @ 65-70%)

Metcon

4 rounds for time of:
8 power snatch 95/65
8 overhead squats 95/65
24 double unders

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Tuesday 02/21/2017

Posted by on Feb 20, 2017 in WOD | 0 comments

Guess who's back | Thank you for your service @bmbx_105plus | 104kg Snatch | #boomboxcrossfit @graviswl

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

Skills

EMOM 10:00 alternating:
E: 4-6 strict pull ups – weighted if possible
O: 6-10 strict ring dips

Metcon

For time:
800m run
Then
21-15-9
Deadlift 185/125
Hand-release push up

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