Most Recent Articles

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

Read More

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

Read More

Monday 08/22/2016

Posted by on Aug 21, 2016 in WOD | 0 comments

bbcf_monday
#BOOMBOXMASSIVE | www.boomboxcrossfit.com

Skills

5:00 of:
Advanced/Beginner:
4-5×10 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:
Front Squat (2 x 3 @ 90% of Daily 3-Rep Max)

Metcon

AMRAP 8:00
10 Russian KB swings 53/35
10 alternating goblet back step lunge 53/35 (5L/5R)
10 V-ups

Read More

Friday 08/19/2016

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

bbcf_friday
#BOOMBOXYOGA EVERY FRIDAY @ 10:45AM !

Skills

5:00 Pause in Dip/Pause in Split Jerk + Split Jerk

Strength

Pause in Dip/Pause in Split Jerk + Split Jerk (5 x 1)
Same weight across all sets, moderately heavy with a focus on technique

Metcon

Cardio Party (Time)

1000m row/800m run
75 burpees on to bumper plate
1000 row/800m run

Read More

Thursday 08/18/2016

Posted by on Aug 17, 2016 in WOD | 0 comments

bbcf_thursday
@tinahuiweightlifting and @yottemet Gettin’ in a TIC TAC TOE warmup w/ coach @val_bruce | @boomboxCrossFit

Skills

5:00 of:
Advanced: Partner-assisted freestanding handstand practice
Beginner: Wall-assisted handstand practice

Strength

Press (5×5 @ start at 65-70% of 1RM)
+5-10lbs. from last week
-Superset with-
5×5 strict pull ups – weighted if possible

Accessory Work

3 sets for quality of:
8-10 reps seated neutral grip DB/KB press
12-15 reps band pulldown
10-12 reps cross-body plank (right hand + left foot supported and then left hand + right foot supported = 2 reps)

Read More