Most Recent Articles

Monday 08/29/2016

Posted by on Aug 28, 2016 in WOD | 0 comments

bbcf_monday5am
5am Deuces !!! #SalcedoStrong

Skills

Advanced/Beginner:
3×10 tap swing practice. Focus on maintaining tight and long hollow body position.
Then
3×8-10 feet-elevated chest-to-bar row

Strength

Front Squat (Work up to a Daily 3-Rep Max )
Then do:
Front Squat (3 x 3 @ 87.5% of Daily 3-Rep Max)

Metcon

On a 10:00 clock:
Ascending ladder of 2-4-6-8-10-12…
Thruster 75/55
Ball slam

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Friday 08/26/2016

Posted by on Aug 25, 2016 in WOD | 0 comments

bbcf_friday
When it looks like this you smile…

Skills

5:00 Snatch w/ 3-Second Pause at Knee Practice

Strength

Snatch w/ 3-Second Pause at Knee (5 x 2 )
With sharp technique, build to a heavy double across 5 sets

Metcon

5 rounds for time of:
8 power snatch 115/75
10 bar-facing burpees

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Thursday 08/25/2016

Posted by on Aug 24, 2016 in WOD | 0 comments

bbcf_thursday
@raygerard | #empirebarbell #BoomboxBarbell @boomboxcrossfit_sd | #BattleAtTheBarracks

Skills

5:00 of:
Advanced: ring support to L-sit practice for :10-:15 sets
Beginner: practice support on rings or support on boxes for :10-:15 sets

Strength

Push Press (Work up to a daily 3-rep max)
Then:
Push Press (2 x 3 @ Daily 3 Rep Max)

Accessory Work

3 sets for quality of:
8-10 reps Yates row
10-12 reps neutral grip DB/KB bench press
20 reps Russian med ball twist

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Wednesday 08/24/2016

Posted by on Aug 23, 2016 in WOD | 0 comments

bbcf_wednesday2
A leader of leaders just like our father: US NAVAL ACADEMY GRADUATE, Retired USN Commander, master Entrepreneur, multiple business owner, college professor, father, son, husband and so much more….My brother earned all of his success through hard work, sacrifice and commitment to making his family proud…. I have ALWAYS looked up to him And the way he leads all those around him by example…. In Memory of Alden Salcedo #salcedostrong

Metcon

Salcedo Strong – DEUCES
AMRAP 22
200m Weighted Run (45/25)
22 Burpees
22 KB Swings
22 Double Unders

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Tuesday 08/23/2016

Posted by on Aug 22, 2016 in WOD | 0 comments

bbcf_tudesday
While your life is hard, Our life is HEAVY!! #Mindset #BoomboxMassive @thefullerproject

Skills

5:00 Clean w/ 3-Second Pause at Knee Practice

Strength

Clean w/ 3-Second Pause at Knee (5 x 2)
With sharp technique, build to a heavy double across 5 sets

Metcon

For time:
20-15-10
Pull ups
15-10-5
Power Clean & Jerk 135/95

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