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Friday 01/20/2017

Posted by on Jan 19, 2017 in WOD | 0 comments

Travis crackin' a smile on todays Reverse lunges & lookin sharp in some @pastparallel Camo shorts!!

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

Barbell Cycling

Power Snatch + Hang Snatch (EMOM 12:00)
start @ 50-55% of 1RM and gradually build to a heavy single

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

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Thursday 01/19/2017

Posted by on Jan 18, 2017 in WOD | 0 comments

We see you baby A👶🏼 // shout out to all the hard working mommas at the gym// @boomboxcrossfit #boomboxcrossfit @birthfit @crossfit

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

Skills

EMOM 18:00
Min. 1: 10-12 bent over barbell row
Min. 2: 8-10 Bulgarian split squats (ea. leg) – loaded with DB/KB if possible
Min. 3: 15 V-ups

Rowing Intervals

EMOM 16:00 :30 on / :30 off @ moderate pace of:
Russian KB swing 53/35
Row or Assault Bike
walking lunges
press 45/35

Mobility

12:00 of coach’s choice mobility work
*Minimum 2 upper body + 2 lower body mobility exercises

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Wednesday 01/18/2017

Posted by on Jan 17, 2017 in WOD | 0 comments

The SOLD OUT 9:30am CLASS!

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

Metcon

3 rounds for time of:
500m row
21 wall balls
12 lateral burpee over rower
Rest as needed then;

Strength

Push Press (On an 8:00 clock, quickly work up to a 1RM)

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Tuesday 01/17/2017

Posted by on Jan 16, 2017 in WOD | 0 comments

Everyone getting their workout in before WINTER CLASSIC tonight! // See you there! @boomboxcrossfit

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

Skills

EMOM 15:00
Min. 1: 6-10 CTB pull ups
Min. 2: 5-7 deadlifts @ 65-70% of 1RM
Min. 3: 10-12 box step ups 24″/20″

Metcon

For time:
30 ball slams
25 deadlifts 185/125
20 pull ups
10 power cleans 185/125
20 pull ups
25 deadlifts 185/125
30 ball slams

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Monday 01/16/2017

Posted by on Jan 15, 2017 in WOD | 0 comments

Saturday morning barbell// @boomboxcrossfit // C L E A N & J E R K S

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

Strength

Front Squat (On a 12:00 clock, quickly work up to a 5RM)
Rest exactly 3:00 and then;

I: Metcon

AMRAP 8:00
8 thrusters 95/65
8 TTB
Rest exactly 2:00 and then;

II: Metcon

4 rounds for time of:
200m run
15 KB swings 53/35

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