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Friday 12/09/2016

Posted by on Dec 8, 2016 in WOD | 0 comments

Accessory work from @willoconnell914 | fire up dem glutes

A video posted by Boombox CrossFit Aka BOOMBOX™ (@boomboxcrossfit) on

Barbell Cycling

2 cleans + 1 split jerk (EMOM 8:00)
choose weight; same weight across all sets. Use a load that will allow for fluid repetitions and efficient mechanics. Touch and go cleans if possible.

Metcon

On an 8:00 clock, ascending ladder of:

3 power clean and jerk 135/95
3 bar-facing burpees
6 power clean and jerk 135/95
6 bar-facing burpees
9 power clean and jerk 135/95
9 bar-facing burpees…

Endurance

Max Effort 1-Mile Run

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Thursday 12/08/2016

Posted by on Dec 7, 2016 in WOD | 0 comments

BOOMBOX BARBELL | @boomboxcrossfit #boomboxbarbell

A video posted by Boombox CrossFit Aka BOOMBOX™ (@boomboxcrossfit) on

Mobility

15:00 of focused mobility work. Coach’s choice of 2 upper body-specific and 2 lower body specific mobility exercises.

Skills

EMOM 12:00 alternating:

E- 10 deadlifts – choose weight; aim for fast, fluid, and unbroken reps
O- 4/6/8 kipping HSPU – choose a rep scheme that will allow you to go unbroken on all working sets

Rowing Intervals

In pairs, row a total of 4000 meters. Partners must exchange EMOM.

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Wednesday 12/07/2016

Posted by on Dec 6, 2016 in WOD | 0 comments

Matt & Brooke working Rope climbs with Coach Beebs ! Sundays at @boomboxcrossfit | Open 7 days | #Crossfit

A photo posted by Boombox CrossFit Aka BOOMBOX™ (@boomboxcrossfit) on

Skills

EMOM 12:00

E- 5 bench press @ 60-65% of 1RM
O- 30 double unders – unbroken if possible

Metcon

AMRAP 12:00

10 push press 115/75
10 box step ups 24″/20″
10 calorie row or 10m shuttle sprints

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Tuesday 12/06/2016

Posted by on Dec 5, 2016 in WOD | 0 comments

@lea_roberts0502 | @boomboxcrossfit

A photo posted by Boombox CrossFit Aka BOOMBOX™ (@boomboxcrossfit) on

Barbell Cycling

Power Snatch (EMOM 7:00 @ 5 reps)
choose weight; same weight across all sets. Use a load that will allow for fluid repetitions and efficient mechanics. Touch and go if possible.

Metcon

10-9-8-7-6-5-4-3-2-1

TTB
Ball slam
Ring dips

Strength

Deadlift (On an 8:00 clock, quickly work up to a 3RM)
quickly work up to a conservative 3RM

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Monday 12/05/2016

Posted by on Dec 4, 2016 in WOD | 0 comments

7:30AM BOOMBOX BARBELL | @boomboxcrossfit | Strength In Numbers !

A photo posted by Boombox CrossFit Aka BOOMBOX™ (@boomboxcrossfit) on

Skills

EMOM 10:00 alternating:

E – 4/6/8/10 unbroken CTB pull ups – choose a rep scheme that will allow you to complete all work sets unbroken

O – 7 back squats @ 60-65% of 1RM

Metcon

15-12-9
KB swing 70/53
Lateral burpee over KB

Rest 2:00

12-9-6
KB swing 70/53
Lateral burpee over KB

Sprint Intervals

Every 2:00 for 8:00

200m sprint / Rest in remaining time

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