Thursday 07/13/2017

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

A few of the 8:30am CrossFit peeps on this beautiful Friday out here on the LEFT COAST!!

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Skills

Turkish get-up
10:00 of coach-led Turkish get up practice

General Athleticism

4 sets of:
3 hurdle jumps – tallest possible (both feet over at same time)
-Superset with-
4 sets of:
100ft. Sprint – starting face down, head facing towards running direction

Strongman/Odd Object

4 sets of:
50ft. Box-to-box Atlas stone carry – start with atlas stone on top of plyo box, carry to opposite plyo box. Heaviest possible. If no atlas stone available, substitute sandbag or stacked plates
-Superset with-
4 sets of:
100 ft. backwards walking sled pull – heaviest possible

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Wednesday 07/12/2017

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

Train Not to Suck @ Life || @boomboxcrossfit || #boomboxcrossfit || #CrossFit #Temecula

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Strength

4 sets of:
10 Bulgarian split squats (10L/10R) – choose load
10 dragon flags
:30 bar hang in hollow body
10 hip extensions on GHD or partner-spotted on bench – loaded if possible

Metcon

Sport
For time:
800m run
40 TTB
40 double KB shoulder-to-overhead 53/35

Life
For time:
800m run
40 KTE
40 double DB/KB shoulder-to-overhead 35/25

Fundamentals
800m run
40 hanging knee raises
40 double DB/KB shoulder-to-overhead – choose load

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Tuesday 07/11/2017

Posted by on Jul 10, 2017 in WOD | 0 comments

Boombox Junior Varsity || @boombox_athletics || #boomboxcrossfit

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Skills

2×3 clean-grip barbell jump from power position – max height
2×3 muscle clean from power position
2×2+2 split jerk + press in split

Strength

Power Clean + Split Jerk
Sport: 4×2+1 @ 75-80% of 1RM CJ
Life: 4×2+1 @ 70-75% of 1RM CJ
Fundamentals: 4×2+1 – same weight across all sets

Metcon

Sport:
3 rounds for time of:
12 deadlifts 275/185
36 calorie row
12 strict HSPU

Life:
3 rounds for time of:
12 deadlifts 225/155
36 calorie row
12 HSPU

Fundamentals:
3 rounds for time of:
12 deadlifts – choose load
36 calorie row
3 wall walks – scale wall walk height as needed

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Monday 07/10/2017

Posted by on Jul 9, 2017 in WOD | 0 comments

Act as if the FUTURE is watching. Because they are | @fit_bambino_apparel

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Skills

Kipping pull up
10:00 of coach-led tap swing and kipping pull up practice

Strength

Paused Front Squat
Sport:
4×3 @ 75%
-Superset with-
4×8-10 feet-elevated ring rows – “Sport” tier athletes add load if possible

Life:
4×3 @ 70%
-Superset with-
4×8-12 feet-elevated ring rows

Fundamentals
4×3 @ – choose load; +5-10lbs. from last week’s working weight
-Superset with-
4×8-12 ring rows

Metcon

Sport:

AMRAP 12:00
6 thrusters 135/95
9 lateral burpees over bar
12 CTB pull ups

Life:
AMRAP 12:00
6 thrusters 115/75
9 lateral burpees over bar
12 pull ups

Fundamentals
AMRAP 12:00
6 thrusters – choose load
9 lateral burpees over bar
12 jumping pull ups

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Friday 07/07/2017

Posted by on Jul 6, 2017 in WOD | 0 comments

Strength

5 sets of:
:15 handstand hold (“Sport” tier athletes practice free handstands)
12 hollow rocks
:10 weighted hip extension hold on GHD or partner-spotted on bench – use plate or med ball; heaviest possible

Metcon

Sport
7 rounds for time of:
8 10m shuttle sprints
10 alternating DB snatch 70/50

Life
7 rounds for time of:
8 10m shuttle sprints
10 alternating DB/KB snatch 50/35

Fundamnentals
7 rounds for time of:
8 10m shuttle sprints
10 alternating DB/KB snatch – choose load

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Thursday 07/06/2017

Posted by on Jul 5, 2017 in WOD | 0 comments

Scared Money don't make money || Invest is YOURSELF TODAY || #boomboxcrossfit

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Skills

EMOM 12:00:
Min. 1: 5-8 strict ring dips (“Sport” tier athletes do weighted ring dips)
Min. 2: 30 double unders (“Sport” tier athletes must perform 30 double unders unbroken)
Min. 3: 10m seal crawl

Strongman/Odd Object

Sport/Life/Fundamentals:
5 sets of:
100ft. plate-pinch carry – heaviest possible
-Superset with-
5 sets of:
:20 back rack barbell hold @ 90-100% of 1RM back squat
-Superset with-
5 sets of:
3 standing broad jumps – max distance

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