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BOOM! #BOSSLADY MEL !

Posted by on Mar 31, 2015 in WOD | 0 comments

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Boombox CrossFit Founding Member and MASTERS ATHLETE: Mel

 

Congrats to #BOSSLADY MEL !! Mel is the FIRST Homegrown BOOMBOX CROSSFIT Athlete to Continue Past the WORLDWIDE OPEN ! After the 5 weeks of the OPEN, Mel ranked Top 10 in southern California in the 40-44 Masters Female Division and Top 200 in the WORLD ! Next up for Mel is the Masters Qualifier for the CROSSFIT GAMES! The Top 20 in the Entire World will move on to the BIGGEST COMPETITION in the WORLD, the CROSSFIT GAMES !

Please make sure to congratulate Mel and wish her luck as she advances and represents ALL OF YOU in the MASTERS QUALIFIERS ! All her hard work has paid off and I am personally very proud of her as i am sure All of you are as well ! Mental Game Strong. Fitness Game Strong!

 

Get Em’ YO !

 

 

A. Skill

Strict HSPU

3xME, Rest 1:00 b/w sets

Or

Wall walk

3×3

B. Strength

Beginner

Push press

5×5 – same weight across

Push press

5×5 @ 75% of max push press

C. Metcon

5 rounds for time of:

3 push press 185/125
9 10m shuttle sprints
12 ball slams

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The Squat Battle !

Posted by on Mar 30, 2015 in WOD | 1 comment


Throwback to a vid we posted awhile back!! Who would win in a squat contest of Bodyweight !! Powerlifter. Weightlifter. Strongman or Bodybuilder!??? See for yourself !

A. Skill

5:00 clean technique drills
5:00 split jerk technique drills

B. Strength

Beginner

Power clean + front squat + jerk

5×1 – same weight across

Advanced

Clean + front squat + jerk

5 sets @ 75% of max CJ

C. Metcon

AMRAP 12:00

8 power clean and jerk 155/105
8 bar-facing burpees

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Monday | BoomBox

Posted by on Mar 29, 2015 in WOD | 2 comments

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Some Pics From 15.5

Thank you to all who took part in the 2015 OPEN ! We are all so proud of each and every one of you ! Scaled or RX you all did amazing!! Can’t wait until next year !

A. Skill

EMOM 5:00

3-5 strict pull ups

*Advanced athletes do weighted pull ups

B. Strength

Beginner

Back squat

3×5 – same weight across

Advanced

Pause back squat

3×5 @ 70% of max

C. Metcon

For time:

100 double unders
40 TTB
400m bumper plate run 45/25

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PEEP IT..

Posted by on Mar 25, 2015 in WOD | 0 comments

sweetpotato

#boomBOXMassive

 

Hey Everyone! Tomorrow (Thursday) we will have regular A.M classes. The PM will be Open gym From 4:30-6:30 Pm. Endurance is also cancelled.

Friday PM we will be hosting the Finale workout of the OPEN! We encourage everyone to come out and participate! Especially those who have not came to the previous Workouts. Remember that all workouts are scalable to your abilities. Once again we Encourage you to be there this friday !! First heat will be at 5:30pm. Show up early for self warm up!!! NO 4PM or 5pm classes this Friday.

15.5 will be hosted by BMBX ATHLETICS. HEALTHY PORTIONS. PRIMAL BAKE SHOP and Lululemon Temecula.

 

Wednesday

A. Skill

5 sets of:

:20 Hollow hold
:20 Handstand hold (free or wall)
:20 Rest

B. Strength

Beginner

Split jerk

5×3 – same weight across

Advanced

Split jerk

8×1 @ 80% of last week’s heavy single EMOM

C. Metcon

21-15-9-6-3

Row for calories
Lateral buree over rower

*If rower unavailable sub out 10m shuttle sprints and lateral burpee over
barbell

Thursday

A. Skill

Tabata hollow rock

B. Strength

Beginner

Deadlift

1×5

Advanced

Deadlift

15:00 to work up to a heavy single

C. Accessory Work

Barbell step up, 3×10

-Superset with-

False grip chest-to-ring pull up, 3xME*

*Maintain hollow body position as best as possible on all reps

Neutral grip DB/KB bench press, 3×12

Friday

A. Skill

5:00 3-position clean drills

B. Strength

Beginner

Clean

5×3 – same weight across

Advanced

Clean

15:00 to work up to a heavy single

C. Metcon

5 rounds for time of:

10 power cleans 135/95
10 ring dips

 

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Tuesday @ Boombox Strength and Conditioning

Posted by on Mar 23, 2015 in WOD | 4 comments

covey quote

Truth Be Told… #BoomboxMassive

 

A. Skill

5:00 3-position snatch drills

B. Strength

Beginner

Snatch

5×3 – same weight across

Advanced

Snatch

15:00 to work up to a heavy single

C. Metcon

3 rounds of:

1:00 Box jump over 24″/20″
1:00 KB swings 70/53
1:00 Hand-release push ups
1:00 Ball slams 30/25
1:00 Rest

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