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Thursday 09/29/2016

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

Don't hate, PARTICIPATE! #BoomboxCrossfit

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

Skills

2×8-10 tap swing – small, tight kip
Then
2×6-8 tap – large, powerful bar swing (hips as close to bar as possible)
Then
2×2-3 jumping bar muscle up
Then
EMOM 5:00
1-2 jumping bar MU/band-assisted bar MU/bar MU

Strength

Bench Press (2 x 5, 4, 3)
2 sets of:
5 reps- starting at 55-60% +5-10lbs. increase from last week
4 reps – starting at 60-65% +5-10lbs. increase from last week
3 reps starting at 70-75% +5-10lbs. increase from last week

Accessory Work

3×8-10 seated behind neck barbell press
3×12-15 DB/KB lateral raises
3×12-15 seated band row

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Wednesday 09/28/2016

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

All the way up | #SloppyJoe | #boomboxbarbell

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

Skills

3 sets of:
15 V-ups
:30 static back extension hold
Rest 1:00 b/w sets
*Back extension hold can be performed on GHD, on a bench with a partner holding your legs, or on the floor with a partner holding your legs and 1-2 Abmats wedged under your thighs.

Metcon

15-12-9-6-3
Thruster 75/55
Burpee ball slam

Strength

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

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Tuesday 09/27/2016

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

9:30AM class on tilt…. #BoomboxCrossFit

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

Skills

5:00 Tempo Snatch Deadlift (5 seconds) + High Hang Snatch*
*Focus on hitting correct positions during the tempo snatch deadlift. Complete deadlift to full extension, then enter power position for high hang snatch.

Strength

Tempo Snatch Deadlift (5 seconds) + High Hang Snatch (10 x 1 @ 45-50% of 1RM)
Gradually increasing weight while focusing on technical proficiency of the exercise.

Metcon

AMRAP 10:00
12 DB/KB snatch – choose weight (total of 12 reps)
10m HS walk / 2 wall walks
30 double unders

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Monday 09/26/2016

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

BOOMBOX | TEMECULA, CA | LEFT COAST, USA | #crossfit

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

Skills

Advanced/Beginner:
2×8-10 tap swings
Then
2×8-10 tap swing + straight leg raise or knee raise (kip with knee raise)
Then
2×6-8 kipping TTB/KTE

Strength

Back Squat (4×3 tempo back squat – start at 55-60% of 1RM)
+5-10lbs. increase from last week’s weight.
-3 seconds down
-2 second pause
-Explosive drive up

Metcon

1-2-3-4-5-6-7-8-9-10
Toes-to-bar
Wall ball

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Friday 09/23/2016

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

ALL PURPOSE ATHLETICS | @boomboxcrossfit | #Temecula

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

Skills

5:00 hang snatch (knee) + snatch (floor) + overhead squat

Strength

EMOM 8:00
1 hang snatch (knee) + snatch (floor) + overhead squat
starting at 65-70% of 1RM

*Increase load at Minutes 2/4/6

Metcon

5 rounds for time of:
10 box jump overs 24″/20″
12 power snatch 95/65
14 ball slams

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