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Friday 07/01/2016

Posted by on Jun 30, 2016 in WOD | 0 comments

bbcf_Friday
ALL THE #BOOMBOXKIDS | @boomboxcrossfit

Skills

5:00 3-Stop Clean Deadlift* + Clean
*1″ off floor/knee/power position

Strength

3-Stop Clean Deadlift* + Clean (7 x 1 @ 75-80% of 1RM)
*1″ off floor/knee/power position

Metcon

15-12-9-6-3
Deadlift 225/155
Ring dips
Ball slams

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Thursday 06/30/2016

Posted by on Jun 29, 2016 in WOD | 0 comments

bbcf_Thursday
Fuller hittin’ the first wall ball shots on the new Rig targets! Made custom by @jtp217 !!

Skills

5:00 L-sit hold development practice
EMOM 5:00
Advanced – :30 on / :30 off L-sit hold
Beginner – :30 on / :30 off modifed L-hold

Strength

Bench Press (4×5 @ 70-75% of 1RM bench press)
-Superset with-

4×10 single arm DB/KB row (10L/10R)

Accessory Work

3 sets for quality of:
10-12 seated barbell press
12 stationary back step lunges (12L/12R) – weighted, only if stable throughout exercise
10-12 GHD hip extensions or barbell good mornings

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Wednesday 06/29/2016

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

bbcf_Wednesday
COACH NAI DOIN’ WORK! @uvtGarage
Repost @tinahuiweightlifting

Skills

10:00 of agility drills:
-10m forward bounding
-10m left lateral shuffle
-10m right lateral shuffle
-1 burpee + 180 degree turnaround
-10m forward sprint

Metcon

For time:
800m run
75 KB swings 53/35
100 double unders

Strength

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

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Tuesday 06/28/2016

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

bbcf_tuesday
Please follow our 3rd location @boombox_nrth ! We are excited to bring the lifestyle to ESCONDIDO, USA!!! Much love… #BOOMBOXWORLDWIDE

Skills

5:00 3-stop snatch deadlift* + snatch
*1″ off floor/knee/power position

Strength

3-Stop Snatch Deadlift* + Snatch (7×1@ 70-75% of 1RM snatch)
*1″ off floor/knee/power position

Metcon

4 rounds of AMRAP 3:00
3 power snatch 115/75
6 hand-release push ups
9 box jumps 24″/20″
Rest 1:00 b/w rounds. Score starts from zero at beginning of next round.

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Monday 06/27/2016

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

bbcf_Monday
TEAMWORK MAKES DREAMWORK | been knowing these 4 strong ladies for years now and we can’t give them enough credit for their hard work and CONSISTENCY !! We will def miss the constant push of Jill and Tammy but we know they will always be family!! @boomboxcrossfit

Skills

5:00 focused tap swing practice
Then;
EMOM 5:00:
Advanced – :20 on / :40 off kipping pull ups*
Beginner – :20 on / :40 off modified kipping pull ups*
*Prioritize quality of repetition versus quantity.

Strength

Pause Front Squat + Front Squat (5×2+2 @ 60-65% of 1RM front squat*)
3 second pause at bottom of squat
*2 pause front squats followed by 2 front squats

Metcon

3 rounds for time of:
400m run
15 back squats 135/95*
12 lateral burpee over bar
*Bar starts on ground. Beginner athletes may use a rack.

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