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Friday 04/29/2016

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

bbcfFriday

Gymnastics

10:00 handstand walk/wall facing handstand practice
Accumulate 2:00 in freestanding handstand or 3:00 in a wall supported handstand

Strength

Bench Press (5 x 5)
add 5-10 lbs. from last week

Metcon

AMRAP 10:00
5 power clean and jerk 135/95
10 alternating pistols
20 double unders

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Thursday 04/28/2016

Posted by on Apr 27, 2016 in WOD | 0 comments

bbcfThursday

Weightlifting

5:00 snatch + hang snatch drills

Strength

snatch + hang snatch (10 x 1)
-same weight across all sets

Accessory Work

4 sets for quality of:
50m farmer’s carry – heaviest possible
15 med ball V-ups
20 seated band row

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Wednesday 04/27/2016

Posted by on Apr 26, 2016 in WOD | 0 comments

bbcfWednesday

Metcon

For time:
1 mile run
50 ring dips

Strength

Push Jerk (8:00 to work up to a heavy single )

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Tuesday 04/26/2016

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

bbcfTuesday

Weightlifting

5:00 power clean + hang clean + split jerk drills

Strength

power clean + hang clean + split jerk (10 x 1)
-same weight across all sets

Metcon

For time:
20 deadlifts 225/155
25 ball slams
30 TTB
25 ball slams
20 deadlifts 225/155

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Monday 04/25/2016

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

bbcfMonday
When Your VIBE attracts your TRIBE ! #potatochiprock #sanDiegofitness #BoomboxMassive #boomboxHustle #boomboxcrossfitSD #boomboxEsco #Temecula #BoomboxCrossFit #hike #fitness #sanDiego

Gymnastics

10:00 kipping + kipping pull up practice
-Accumulate 10-15 reps of:
4 taps swings (hollow-arch-hollow-arch) + 2 kipping pull ups

Strength

Back Squat (5 x 5)
add 5-10 lbs. from last week

Metcon

For time:
75 calorie row
50 thrusters 75/55
25 burpee pull ups

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