STRENGTH AND CONDITIONING 8/6/2012
BBCF represented once again this past weekend at CF Counter Culture, 50 deep and all rockin the BBCF BLUE! What an amazing day we had ! 15 Deadlfit pr’s , 15 2k row Pr’s and 4 podium finishes ! As our community continues to grow we manage to stay tight and supportive of one another. Thank you to everyone who came out and great job to everyone who competed….
– Live and Die by the Barbell / DZT !
Upcoming Events:
Crossfit Competitions:
September 29th – BattleFit ! A new 1 on 1, single elimination crossfit tournament. Broken into WEIGHT CLASSES !
October 13th – Next Level Invitational
5k or 10k Event:
October 27th – AWESOME 80′s Run – 5k or 10k rockin you freshest outfit from the 80′s ! Lets DO IT !
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STRENGTH:
In 15min Establish a 5RM BackSQUAT !
Conditioning:
A. AMRAP4:00
10 wallballs 20/15
10 power snatches 75/55
REST 2:00
B.) Amrap4:00
10 wallballs
10 sdlhp 75/55
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BoomBox CrossFit26111 Ynez Road #C-14
Temecula, CA 92591
951.850.3742
This weekend was so much fun. I think my favorite part was having everyone screaming during the last minutes of the workouts. I feel like I say this all the time but you all are AWESOME and I’m so happy here at boombox. PRs for everyone!!
Today was a doosey! Good thing Amanda and Roz were hot on my heels, thanks for pushing me ladies!
5rm back squat- 185#
WOD:
3 rounds + 8 wallballs rx
2 rounds + 10 wallballs rx
#130 back squat
A: 2 rounds 1 snatch
B: 3 rounds rx
backsquat #205.. thanks to coch eric for believing in me.. you are the baddest MOFO around!
WOD
A. 2 + 5wb #65
B. 3 + 5wb
extra effort..
EMOM5
10 burpees….
Thanks to KGB and Flash for bein such badasses !
Your so welcome Gonzo
and chris
same time tomorrow
LOL GONZO.. you’re a fool…
140# backsquats
WOD#1 3rounds+ 2WB RX
4rounds Flat RX
WOD#2 same wod but 12 pound wall balss
WOD#3 75 Burpees
WOD#4 RAW 10 pulss every min on the min
WOD#5 150 AB sit ups
KGB…WHAT THE HECK?! You’re 100% Beast!!!
Thanks James, Eric and Meg for saving my life when I was trying to backsquat with my neck
175#
WOD:
A. 3 rounds +6snatches RX
B. 2 rounds +6wbs RX
(i think)
you told me to get ovet 3 rounds and the sec get over 4
So i did love
you did awesome this morning
#165 back squat
A) 2rounds + 6 PS RX
B) 3 rounds RX
120# backsquat
WOD 1 – 2 rounds 3rd round got 2 snatches
WOD 2- 2 rds 3rd got 7 high pulls
It was a hot and sweaty day at the bbcf!
BS #145
WOD: A. 3 rounds
B. 3 rounds
So today went down like this ya’ll
800m Run
200 Abmat Sit ups
30 Ab Roller Things
50 Burpees
Backsquat 5 @295#
WOD: 3+4WB / 4+5WB
72 Burpees
Rower: 10Pull EMOM6
Gotta give it up to Gonzo for pushin himself and gettin into the #DZTStatus!! and KGB for stickin around and double wod’n killin it!!!
Great jon this morning and hink you for doing burpess with me and Gonzo
@Roz def a scary moment.
Today was fun. And after this weekend, I’m feeling focused and driven. This last weekend was just what I needed.
5RM BS #295. Failed at #305
WOD A 3 rds + 6 snatches
WOD B 4 rds + 1 WB.
Backsquat #80
WOD a) 2rounds+1powersnatch#35
b) 2rounds+6SDLHP#35
BS #65
WOD: A. 3 rounds
B. 3 rounds
Woo-hoo I perspired today!!
This weekend was so fun! I agree with Megan I feel like I always say how much I love our boombox family !!! My uncle was so impressed with our community and how much we all push each other, it really inspired him and he even said he wishes he lived in temecula so he could join BBCF!
Today’s wod was not my favorite because I feel like during wall balls my body and mind just gives up ): I really need to work on them.
145# back squat
I can’t remember exactly how many reps exactly I got in the workout but it was a little after 2rounds eachtime.
Good work today guys!!!
WOD 1:
3+5 snatches RX
WOD 2:
3+2 wall balls RX
#365 5RM
Wod 1: 4+10 wallballs Rx+(25lbs)
Wod 2: 4+2 wallballs Rx+ (25lbs)
Good stuff Josh Adkins. Frikken pushed me on that last one. Enjoy that Meenut Butter brotha!
Good Job 6pm!!!!
135# (still working on form)
Wod 1: 2 rds & 2 reps snatches RX
Wod 2: 2 rds & 1 rep SDLHP RX
That sucked!!! With saturday and then really changing my food intake im feeling lethargic.
#230 1×5
WOD
#20 wall ball , #65 Snatch / sdlhp
3 rounds / 3 rounds + 2 wall balls
Very deceiving WOD
Great energy in the 5 and 6 pm classes.
KGB that’s straight Cray! Beast Mode!!
Thanks Mike
WOD 1 4 rds rx+ 25lb wall ball
WOD 2 4 rds +1 WB RX+
315BS not a true 5 rep max, I just quit at that cause I was in physical pain. ( IT bands were really killing me today)
A: 2 rounds + 5 snatches
B: 3 rounds + 1 WB (:
Forgot my back squat at #85 highest I’ve gone yayy (:
eric..
3 + 1 snatch
3 + ??
great wod..
see ya’ll manana!
Great Job everyone
LOVE BOOMBOX
you guys are the best <3
3+ 6wb
3+10wb
Great job this weekend everyone! I had such a great time throwing it down with all of you! Our box is like NO OTHER!!! We the issshh!
BbcfErrydayErryday!
WHAAATHAA!
You guys are all awesome and I LOVE our community
245# 5RM
WOD A: 3 + 5 Snatches RX
WOD B: 3 + 1 SDHP RX
Ripped my left ring finger gaaaahhh!!
You are all inspiring and driven and I’m so happy to be a part of your lives!
2rnds +16 reps on both amraps. 65lbs
Strength 5RM BackSquat #175 prolly coulda done more with a belt, my back was whack!
4min AMRAP—-RX
10 Wallballs #15
10 PowerSnatch #55
2rds +4psnatch
2min rest
4min AMRAP—RX
10 Wallballs #15
10 SDHP #55
2rds +7sdhp
200# Bs
Wall ball 20#
Snatch 65#
2rd + 9 snatch
3rd
215 back squat
4 / 3+4 Wb RX
Back squat #165
#15 wallballs
1st round: 2+4sdhl
2nd round: 2+6 sdhl