Most Recent Articles

Friday 08/18/2017

Posted by on Aug 17, 2017 in WOD | 0 comments

Skills

3 sets of:
10 bent-over rear delt flyes – use light DBs or change plates
10 feet-elevated ring rows
:30 plank hold (arms fully extended)

Strength

Bench Press w/ 1-sec. pause on chest

Sport: 4×5 @ 70-75%
Life: 4×5 @ 65-70%
Fundamentals: 4×5 – same weight across all sets; +5-10lbs from last week’s working weight

Metcon

Sport
AMRAP 12:00
8 deadlifts 155/105
6 hang power cleans 155/105
4 push jerks 155/105
25 double unders

Life
8 deadlifts 135/95
6 hang power cleans 135/95
4 push jerks 135/95
25 double unders or 25 double under attempts

Fundamentals
8 deadlifts – choose load
6 hang power cleans – choose load
4 push jerks – choose load
50 single unders

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Thursday 08/17/2017

Posted by on Aug 16, 2017 in WOD | 0 comments

Skills

10:00 of coach-led Turkish get up practice

Accessory Work

4 sets of:
10 barbell back step lunges (5L/5R) – heaviest possible
8 strict pull ups – weighted if possible; use band assistance if needed
10 med-ball V-ups
:15 wall-facing HS hold

Strongman/Odd Object

3 sets of:
Seated hand-over-hand sled pull – heaviest possible
-Superset with-
100m farmer’s carry – heaviest possible

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Wednesday 08/16/2017

Posted by on Aug 15, 2017 in WOD | 0 comments

BoomBox Crossfit, BoomBox North – CrossFit

Strength

Warm-up (No Measure)

3 sets of:

8-10 seated barbell press – choose load

1-2 rope climbs (modify as needed)

10-12 Bulgarian split squats – loaded if possible

8-10 strict TTB

Metcon

Metcon (Time)

Sport

6 rounds for time of:

2 rounds of “Cindy”

8 deadlifts 275/185

Life

6 rounds for time of:

2 rounds of “Cindy”

8 deadlifts 225/155

Fundamentals

6 rounds for time of:

2 rounds of “Cindy” – modify as needed

8 deadlifts – choose load

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Tuesday 08/15/2017

Posted by on Aug 14, 2017 in WOD | 0 comments

BoomBox Crossfit, BoomBox North – CrossFit

Skills

Warm-up (No Measure)

4-stop snatch deadlift ( 1” off floor / below knee / mid thigh / power position) 3×1

Snatch high pull from power position + muscle snatch from power position 2×2+2

Strength

Snatch High Pull + Snatch (8×1+1; starting at 55-60% and adding load)

Sport: 8×1+1; starting at 55-60% and adding load with each set

Life: 8×1+1; starting at 50-55% and adding load with each set

Fundamentals: 8×1+1; same weight across all sets

Metcon

Metcon (AMRAP – Reps)

Sport:

AMRAP 14:00

21 KB swings 53/35

14 calorie row

7 lateral burpee over rower

Life:

AMRAP 14:00

21 KB swings 53/35

14 calorie row or 10m shuttle sprints

7 lateral burpee over rower or lateral burpee over barbell

Fundamentals:

AMRAP 14:00

21 Russian KB swings – choose load

14 calorie row or 10m shuttle sprints

7 lateral burpee over rower or lateral burpee over barbell

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Monday 08/14/2017

Posted by on Aug 13, 2017 in WOD | 0 comments

BoomBox Crossfit, BoomBox North – CrossFit

Skills

Warm-up (No Measure)

3 sets of:

7 tempo goblet squats (5 secs.down / 1 sec. pause / 5 secs. up)

7 V-ups

7 standing behind neck snatch press – very light

Strength

Overhead Squat (4×5 @ 70-75% of 1RM snatch)

Sport: 4×5 @ 70-75% of 1RM snatch

Life: 4×5 @ 65-70% of 1RM snatch

Fundamentals: 4×5 – same weight across all sets; +5-10lbs from last week’s weight

Metcon

Metcon (Time)

Sport:

2-4-6-8-10-12

Clusters 115/75

Box jump over 30”/24”

Life:

2-4-6-8-10-12

Clusters 95/65

Box jump over 24”/20”

Fundamentals

2-4-6-8-10-12

Cluster – choose load

Box jump ove

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