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Thursday 04/27/2017

Posted by on Apr 26, 2017 in WOD | 0 comments

Skills

5 sets of:
20yd. flying start (10yd run + 10yd Max Effort sprint)
-Superset with-
5 sets of:
3 seated box jumps – max height
-Superset with-
5 sets of:
3 heavy ball slams – Max Effort force application (aka slam it hard!!!)

Strongman/Odd Object

5 sets of:
100m double KB front rack carry – heaviest possible
-Superset with-
5 sets of:
100ft. Sled push – heaviest possible

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Wednesday 04/26/2017

Posted by on Apr 25, 2017 in WOD | 0 comments

Functional Bodybuilding

3x20ft seal crawl
3×15 seated band row
3×10 KB/DB lateral raise – light

Strength

Strict Press (Build to heavy single for the day)
Sport:
1×10 @ 70% of last week’s weight
1×7 @ 75% of last week’s weight
1×5 @ 80% of last week’s weight
1×3 @ 85% of last week’s weight
Then
Build to heavy single for the day

Life:
1×10 @ 70% of last week’s weight
1×7 @ 75% of last week’s weight
1×5 @ 80% of last week’s weight
1×3 @ 85% of last week’s weight
Then
Build to heavy single for the day

Fundamentals:
10-7-5-3-1-1-1-1

Metcon

Sport:
5 rounds for time of:
25 calorie row
20 burpees

Life:
5 rounds for time of:
25 calorie row
20 burpees

Fundamentals
4 rounds for time of:
25 calorie row
20 burpees

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Tuesday 04/25/2017

Posted by on Apr 24, 2017 in WOD | 0 comments

There is NO substitution for |HARD WORK| •N O O N• class @boomboxcrossfit #crossfit #gymnastics

A post shared by Boombox CrossFit Aka BOOMBOX™ (@boomboxcrossfit) on

Skills

3×3 3-stop clean deadlift (1″ off floor / knee / power position)
3×3 barbell jump from power position for max height (clean grip)

Strength

Power Clean + Clean (Singles to Max)
Sport:
2×1+1 @ 70%
2×1+1 @ 75%
2×1+1 @ 80%
1×1+1 @ 85%
Then
Singles to max

Life:
2×1+1 @ 70%
2×1+1 @ 75%
2×1+1 @ 80%
1×1+1 @ 85%
Then
Singles to max

Fundamentals:
10×1 power clean + front squat – building to moderately heavy

Metcon

AMRAP 16:00
3 power cleans 225/155
+
1 round of “Mary”

Life:
AMRAP 16:00
3 power cleans 185/125
+
1 round of “Cindy”

Fundamentals:
AMRAP 16:00
3 power cleans – choose weight
+
1 round of:
5 jumping pull ups
10 push ups
15 squats

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Monday 04/24/2017

Posted by on Apr 23, 2017 in WOD | 0 comments

Your C U R R E N T situation is NOT your final destination! You control the outcome! @boomboxcrossfit #crossfit @crossfit

A post shared by Boombox CrossFit Aka BOOMBOX™ (@boomboxcrossfit) on

Functional Bodybuilding

3 sets of:
20 hip bridges – unweighted
5 jump squats for max height
10 alternating box step ups – light weight

Strength

Back Squat (Heavy Single)
Sport:
1×10 @ 70% of last week’s weight
1×7 @ 75% of last week’s weight
1×5 @ 80% of last week’s weight
1×3 @ 85% of last week’s weight
Then
Build to heavy single for the day

Life:
1×10 @ 70% of last week’s weight
1×7 @ 75% of last week’s weight
1×5 @ 80% of last week’s weight
1×3 @ 85% of last week’s weight
Then
Build to heavy single for the day

Fundamentals:
10-7-5-3-1-1-1

Metcon

Sport:
3 rounds for time of:
12 deadlifts 275/185
21 wall balls
400m run

Life:
3 rounds for time of:
12 deadlifts 225/155
21 wall balls
400m run

Fundamentals:
3 rounds for time of:
12 deadlifts – choose load
21 wall balls
400m run

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Friday 04/21/2017

Posted by on Apr 20, 2017 in WOD | 0 comments

Skills

Press in split 5×5 – light weight
On-toes split jerk 5×5 – empty bar

Strength

Split Jerk (6×2)
Sport: 6×2 @ 75-80% of 1RM
Life: 6×2 @ 70-75% of 1RM
Fundamentals: 5×3 – choose load

Metcon

Sport:
5 rounds for time of:
6 hang power cleans 155/105
8 push jerks 155/105
10 alternating pistols
12 box jumps 24″/20″

Life:
5 rounds for time of:
6 hang power cleans 135/95
8 push jerks 135/95
10 alternating jumping lunges
12 box jumps 24″/20″

Fundamentals:
5 rounds for time of:
6 hang power cleans – choose load
8 push jerks – choose load
10 alternating jumping lunges
12 box jumps – choose height

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