Monday 06/26/2017

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

BoomBox Crossfit, BoomBox North – CrossFit

Skills

Warm-up (No Measure)

3 sets of:

10 GHD hip extensions on GHD or partner-spotted on bench

5 tempo goblet squats (5 sec. down / 1 sec. pause / explode up) – light

3 standing broad jumps – max distance per jump

Strength

Back Squat (1 @ 95%)

Sport:

4 @ 80%

2 @ 85%

1 @ 90%

1 @ 95%+

*Continue to heavy single. 20:00 cap.

Life:

4 @ 77.5%%

2 @ 82.5%

1 @ 87.5%

1 @ 92.5%

*Continue to heavy single. 20:00 cap.

Fundamentals

4-2-1-1-1-1-1 – increasing load each set; working towards a technical max

20:00 cap.

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
*8:00 time cap. Scale accordingly to preserve intensity.

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Friday 06/23/2017

Posted by on Jun 22, 2017 in WOD | 0 comments

Skills

2×3 muscle snatch from power position
2×3 tall snatch (on toes)

Strength

Snatch
Sport: 5×2 @ 80-85%
Life: 5×2 @ 77.5-82.5%
Fundamentals 5×2 – same load across all sets

Metcon

Sport/Life:
For time:
100 double unders
80 Russian KB swings 53/35
60 push press 75/55
40 bar-facing burpees
20 OH walking lunge steps 75/55

Fundamentals:
For time:
200 single unders
60 Russian KB swings – choose load
50 push press – choose load
40 bar-facing burpees
30 walking lunge steps

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Thursday 06/22/2017

Posted by on Jun 21, 2017 in WOD | 0 comments

Day 1 of our BOOMBOX Junior Varsity KIDS SUMMER PROGRAM || @boomboxcrossfit || @boomboxbarbell_wlc

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

Skills

4 sets of:
50m sprint – starting in face up lying position, with head facing towards running direction
Hurdle jump medley – 5 PVC hurdle jumps of varying height

Strongman/Odd Object

Sport/Life/Fundamentals:
4 sets of:
100m double KB farmer’s carry – heaviest possible

-Superset with-
4 sets of:
100ft. sled push – use load heavy enough to force a slow walking pace

-Superset with-
4 sets of:
1:00 weighted plank hold – heaviest possible

Mobility

10:00 of coach’s choice mobility/stretching cool down

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Wednesday 06/21/2017

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

WE THE PEOPLE || @kaylee_montero ||#USA #MERICA #AMERICA #UPsideDOWNcrew || 👈🏼Scroll Left

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Skills

3 sets of:
10 KB Romanian deadlifts – light
15 glute bridges w/ 1-sec. pause – unloaded
12 seated band rows

Strength

Deadlift
Sport:
6 @ 77.5%
4 @ 82.5%
2 @ 87.5%
1 @ 92.5%

Life:
6 @ 75%
4 @ 80%
2 @ 85%
1 @ 90%

Fundamentals
6-4-2-1 – increasing load with each set

Metcon

Sport:
For time:
3 rounds of AMRAP 5:00 / Rest 2:00
5 deadlifts 185/125
7 hand-release push ups
9 air squats

Life:
3 rounds of AMRAP 5:00 / Rest 2:00
5 deadlifts 165/115
7 hand-release push ups
9 air squats

Fundamentals:
3 rounds of AMRAP 5:00 / Rest 2:00
5 deadlifts – choose load
7 hand-release push ups
9 air squats

*AMRAP score starts at zero in each round

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Tuesday 06/20/2017

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

BoomBox Crossfit, BoomBox North – CrossFit

Skills

Warm-up (No Measure)

2×3 barbell jump from power position – max height each jump, bar at high thigh

2×3 tall clean (on toes)

Strength

Clean (5×2 @ 80-85%)

Sport: 5×2 @ 80-85%

Life: 5×2 @ 75-80%

Fundamentals 5×2 – same weight across all sets; power clean + FS

Metcon

Metcon (Time)

Sport:

5 rounds for time of:

10 hang power cleans 135/95

10 TTB

10 box jump overs 24″/20″

Life:

5 rounds for time of:

10 hang power cleans 115/75

10 KTE

10 box jump overs 24″/20″

Fundamentals

5 rounds for time of:

10 hang power cleans – choose load

10 hanging knee raise

10 box jump overs

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Monday 06/19/2017

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

The Only "Work" is the "NETWORK" || @lea_roberts0502 || #territoryfoods

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

Skills

3 sets of:
10 banded good mornings
3 seated box jumps – tallest possible
7 plate front raises in bottom of squat – light, focusing on keeping upright posture and upper back flat & engaged.

Strength

Back Squat
Sport:
6 @ 77.5%
4 @ 82.5%
2 @ 87.5%
1 @ 92.5%

Life:
6 @ 75%
4 @ 80%
2 @ 85%
1 @ 90%

Fundamentals
6-4-2-1 – increasing load with each set

Metcon

Sport/Life/Fundamentals:

Tabata Intervals (8 rounds :20 on / :10 off) of:
Ball slams
Rest 1:00

Up-downs (burpee w/out push up and jump and clap)
Rest 1:00

Abmat sit ups
Rest 1:00

Lateral jumps (use loaded barbell or PVC @ mid-shin height)
*Score is total completed reps per exercise

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