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Tuesday 10/17/2017

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

Skills

4 sets of:
8-10 bent over barbell rows
12-15 hollow rocks
10-12 strict ring dips
:20 side plank

Metcon

Sport:
AMRAP 20:00
6 strict pull ups
12 burpees
24 sit ups
*Wear a weight vest or body armor

Life:
AMRAP 20:00
6 pull ups
12 burpees
24 sit ups

Fundamentals:
AMRAP 20:00
6 ring rows
12 burpees
24 sit ups

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Monday 10/16/2017

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

BoomBox Crossfit, BoomBox North – CrossFit

Skills

Warm-up (No Measure)

3 sets of:

10 front-foot elevated split squat (10L/10R) – unloaded

15 band good mornings

10 single-leg KB deadlift (10L/10R) – light

Strength

Deadlift

Sport: 1×3 @ 80% ; 1×2 @ 85 %; 2×1 @ 90% of 1RM deadlift

Life: 1×3 @ 75% ; 1×2 @ 80 %; 3×1 @ 85% of 1RM deadlift

Fundamentals: 5×3 – same weight across all sets

Metcon

Metcon (Time)

Sport:

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

Front squat 135/95

HSPU

Life:

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

Front squat 115/75

HSPU or scaled HSPU

Fundamentals:

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

Front squat – choose load

Pike push up

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Saturday 10/14/2017

Posted by on Oct 13, 2017 in WOD | 0 comments

BoomBox Crossfit – Weightlifting

Weightlifting

Snatch (Heavy Single)

Clean and Jerk (Heavy Single)

Front Squat (Heavy Single)

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Friday 10/13/2017

Posted by on Oct 12, 2017 in WOD | 0 comments

A few of our PR's today at 3:30pm ! Congrats You party animals! Trust the Process ! #BoomboxCrossFit #BarbellDontLie

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

Skills

3 sets of:
10 Bulgarian split squats (10L/10R) – unloaded
Band Walk Complex (10m forward / backwards / lateral walk left / lateral walk right)
10 plate front squats (hold plate out in front w/ extended arms)

Strength

Front Squat

Sport: 3×3 @ 75%; 2×3 @ 80%
Life: 3×3 @ 70%; 2×3 @ 75%
Fundamentals: 5×3 – same weight across all sets

Metcon

For time:
10 muscle ups (ring or bar)
30 clusters 155/105
100 double unders

Life:
For time:
10 jumping muscle ups (ring or bar)
30 clusters 125/85
100 double unders

Fundamentals:
For time:
30 pull ups (scale as needed)
30 clusters – choose load
200 single unders

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Thursday 10/12/2017

Posted by on Oct 11, 2017 in WOD | 0 comments

@noelani_gunter back on the grind making her comeback! So happy to see you at @boomboxcrossfit ! Way to stay strong 🙌🏻#crossfit #temecula

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

Skills

5 sets of:
100ft. sled sprint – use load light enough to allow for sprint pace
5 hurdle jumps (set hurdles in a row) – tallest possible

Sprint Intervals

EMOM 15:00
Min. 1: 10 air squats + 10 box jumps
Min. 2: 10 jumping lunges + 10 Abmat situps
Min. 3: 15 ball slams

#JackedAndTan

10-9-8-7-6-5-4-3-2-1
Supine row (barbell across rack, using bodyweight only)
*10 band tricep pushdowns after each set of supine rows

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