Monday at your favorite BOX 3/11/13
Good Times at the Tri-City Open ! Boombox, Proper and Canyon threw it down ! Can’t wait for week 2 !
Barbell Training
Beginner:
3×5 back squat AHAP; Rest 3:00 between sets.
Advanced:
5×3 back squat @ 87.5% of 3RM back squat; Rest 3:00 between sets.
Conditioning
A. 22-16-10
Wall balls
Pull ups
Box jumps 24″/20″
Rest 2:00 then;
B. 1 mile run for time
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BoomBox CrossFit26111 Ynez Road #C-14
Temecula, CA 92591
951.850.3742
Strength – 3×5 165, 175, 185
WOD 8:36/20:20
Sub ring rows for pull ups (don’t have much skin on my hands these days)
Back squats-205,225,235. Run time-8:39. That was in my opinion rather decpitive. Still good programming, thank you kindly!!
Backsquat #165
WOD Part A- 7:12
#15 wallballs
banded pull-ups
small box
Part B- only got in one small lap cause I had to leave!
Back squat
5×3 @ 155#
Wod
10:10/22:14Rx
Slow wod for me. But I was able to rep my box jumps so ill take that as a win!
Back Squat 5×3
140#
WOD: 7:50/18:18
12# WB
20″
The run was tough on my hip flexors today. Too many at bats in my softball game yesterday!
6:55/17:00 RX
BSquats #175 5×3
87.50% of 3rm
SCaLeD
22 16 10
Wballs #15
PullUps Blue
BJumps 20″
9:43
Rest 2min
1600m row = 1mile
19:33
5×3 back squats #220
WOD RX
9:40 / leave at 11:40 back at 24:14. Think I went too far on the run. Lol. Oh well. Good WOD.
I hope I’m back and here to stay
Backsquat #95
#10 wall ball
Banded pull ups
Small box
10:18/25:30
Not my day… and I was telling myself all day I was gonna crush it. :/
Strength: 5×3 backsquat @ 150#
Fnished first 2 sets barely. Failed the last rep on 3rd set. Went down to 147#, failed the last rep on 4th set. Went down to 145 finished last set.
I’ve never failed a backsquat before. And I’ve done 150 before, but oh well.
Wod: 8:20/18:25 RX
AND I ate shit on the box jumps. Geeze.
Girl don’t fret. Everyone has a bad day once in a while. If it makes you feel better you beat both my times by almost 2 minutes. My pull-ups are nowhere near where they need to be. Keep beasting out!!!
Thanks Val <3
Bk sq @ 140. Back tracking on weight and working on depth and form, i hope! Great job Alyx, u r an inspiration, and thanks Aaron for keeping an eye on my form.
7:38/17:11
Strength: 195# 5×3 sets
Wod: did bands and 16 in step ups..
great job everyone!
Time: 13:04/started run at 15:04 finished at 25 something.. Happy with this considering I woded before doing a mile
Strength 5×3 @225lbs
WOD
**10:21/25:52Rx**
What a fun wod!!
5:08/14:23 RX
7:15 min mile
9:09/19:37 rx
Started my strength at 175 for the first 2 sets felt good bumped it up to 185 for the last 3.
5:50 for the WOD
Finished at 15:50 for the run
Great job today everyone!! Thanks Caro for sharing your squat rack with me
and April we all have those days, just dust it off, tomorrow’s a new day! 
135# back squat
15# wall balls
Blue band pull ups
20″ box
9:20 WOD 7:18 mile = 16:38 total.
Totally agree with Ray- fun WOD!!!
6:30 / 17:25 Rx
I’m with Smitty. I think we ran to the wrong pole this time. All the other times we’ve ran the true mile it was to the 2nd light pole after Equity Drive. Oh well, it can only makes us better.
8:29/ #12 wall ball ,
Mile run 8:26
Ray u got 4:xx somethin cuz i got 5:27/ 15:47RX
7:40 mile (if my math is correct lol) ate crap on the run back Samson stretch to concrete at full speed. Boy my knee is tore up! Yolo.
S!!!!! Thai to finish the night !
Awesome job 7:15.
Haha, you crack me up dude… DUDE. hahaha
Back squat 3×5 #135
WB #12
PU skinny purple
Box ’20
WOD: 735/18:37
wod
9:49 #20 wall ball
20:43?
mile run 8:54?
Strength 105#
Wod
wb 15#
pu green band
box 20inch
10:09
Mile: 12:09
Thanks everyone for the push today! Thank you Logan for yelling at me during the wod haha and thank you joe and g for running with me and pushing me!! 7:15!! Woohoo!:)
WOD 10:46
Pull ups with green and skinny purple wallball 11# box 20
I ran too far so I don’t have the accurate run time
#150 strength
Wod:
10:26 / 23:10 Rx
I’m just happy I could finish a mile run, non stop after a wod like that. Hittin goals and it feels so good!