Most Recent Articles

Wednesday 05/25/2016

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

bbcf_wednesday
BRETT is ready to lose his 1st 50lbs ! Welcome to BOOMBOX ! @boombox_sc #crossfit @crossfit

Metcon

3 rounds for time of:

400m run
20 power snatch 75/55
15 TTB

Weightlifting

Hang Snatch (8:00 to work up to a heavy single)

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Tuesday 05/24/2016

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

bbcf_tuesday
BOOMBOX YOGA | FRIDAYS 10:45AM | JOIN US | @boombox_sc #yoga

Skills

5:00 3-position clean drills (floor/knee/high hang)

Weightlifting

3 Position Clean (5×1@70-80%)
(floor/knee/high hang) – same weight across all sets

Metcon

AMRAP 15:00

25 wall balls
25 kettlebell swings 53/35
25 10m shuttle sprints

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Monday 05/23/2016

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

bbcf_monday
After a top 10 performance on event 6, Team BOOMBOX MA$$1VE is going into DAY 3 and looking to make moves | SUNDAY HEAT 2 LANE 7 | SEE YOU ALL THERE!! #BOOMBOXMASSIVE @boomboxcrossfit_sd

Skills

5:00 of ring muscle up skill practice

Then;

Advanced: AMRAP 3:00 ring muscle ups

Beginner: AMRAP 3:00 jumping/band assisted ring muscle ups

Strength

Front Squat (5×3 @ 70-75%)
+5-10 lbs. from last week, same weight across all sets

Metcon

5 rounds for time:

5 deadlifts 275/185
10 ring dips
20 double under

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Friday 05/20/2016

Posted by on May 19, 2016 in WOD | 0 comments


BoomBox Crossfit – CrossFit

Skills

Warm-up (No Measure)

5:00 tall (full) clean drills

Strength

tall (full clean) (5×3)

light, focus on fast turnover and aggressive pull under the bar

Metcon

Metcon (Time)

3 rounds for time of:

10 power clean & jerk 135/95

20 alternating pistols

30 Abmat sit ups

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Thursday 05/19/2016

Posted by on May 18, 2016 in WOD | 0 comments


BoomBox Crossfit – CrossFit

Skills

Warm-up (No Measure)

10:00 pistol or pistol progression practice

Advanced athletes accumulate 20-30 reps of weighted pistols.

Beginner athlete practice:

-band-assisted pistol

-pistol to box/bench/med ball

-single leg squat standing on top of plyo box

Weightlifting

Split Jerk (5×3 @ 65-70%)

+5-10 lbs. from last week, same weight across all sets

Accessory Work

Warm-up (No Measure)

3 sets for quality of:

10 Ab Complex (med ball V-up + Russian twist left/right)

15 neutral grip DB bench press

25m sled push – heaviest possible

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