Thursday 01/18/2018

Posted by on Jan 17, 2018 in WOD | 0 comments

Since Ever Since | #ThrowBack Design by @davidac222

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

Mel’s Madness

On a 40:00 clock

Ever :90 for 6 sets (9:00)
1 push press+ 2 jerk(athletes choice-split jerk or push jerk)

Rest 2:00

Min 11:00- 26:00 (amrap 15:00)
4 muscle ups (8 pull ups or ring rows + 8 dips or push ups)
8 push press 115/80
12 alternating front rack lunges 115/80
14 cal row

Rest 2:00

Min 28:00-40:00
E3MOM: 400 m run (4 sets)

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Wednesday 01/17/2018

Posted by on Jan 16, 2018 in WOD | 0 comments

Interval Training

10 sets of :20 hard effort / :40 easy effort of:
ME calorie row / Assault bike / 10m shuttle run

Strength

Pause Back Squat

Every 2:00 for 12:00
Sport/Life: 3 pause back squats; adding load with each set, building to a heavy triple
Fundamentals: 3 pause back squats – same weight across all sets

Metcon

Sport:
For time:
100 double unders
50 alternating DB/KB snatch – 50/35
30 burpee box jump overs 30”/24”

Life:
For time:
100 double unders / 200 single unders
50 alternating DB/KB snatch – 40/25
30 burpee box jump overs 24”/20”

Fundamentals:
For time:
200 single unders
50 alternating DB/KB snatch – choose load
30 burpee box jump overs

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Tuesday 01/16/2018

Posted by on Jan 15, 2018 in WOD | 0 comments

Skills

3 sets, for quality of:
-12 DB/KB push press – choose a load that allows you to go unbroken on all sets
-2 rope climbs / modified rope climbs
-10m HS walk / 2 wall walks

Metcon

Sport:
5 rounds for time of:
200m run
10 deadlifts 275/185
12 TTB

Life:
5 rounds for time of:
200m run
10 deadlifts 225/155
12 KTE

Fundamentals:
5 rounds for time of:
200m run
10 deadlifts – choose load
12 hanging knee raises

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Monday 01/15/2018

Posted by on Jan 14, 2018 in WOD | 0 comments

Metcon

Sport/Life:
AMRAP 8:00
12 KB swings 53/35
10 box jumps 24”/20”
8 pull ups

Fundamentals:
AMRAP 8:00
12 Russian KB swings – choose load
10 box jumps
8 ring rows

Rest 2:00 then;

Strength

Power Clean + Hang Clean + Thruster

On an 8:00 clock, Work up to a max

Rest 2:00 then;

Metcon

Sport:
3 rounds for time of:
15 thrusters 95/65
15 burpees

Life:
3 rounds for time of:
15 thrusters 75/55
15 burpees

Fundamentals:
3 rounds for time of:
15 thrusters – choose load
15 burpees

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Friday 01/12/2018

Posted by on Jan 11, 2018 in WOD | 0 comments

Strength

Hang Snatch

Sport: 12:00 to work up to a heavy single, then 3×1 @ 90% of heavy single
Life: 12:00 to work up to a heavy single, then 3×1 @ 85% of heavy single
Fundamentals: 10×1 hang power snatch – same weight across all sets

Metcon

Sport:
5 rounds for time of:
12 wall balls
12 deadlifts 225/155
12 ring dips

Life:
5 rounds for time of:
12 wall balls
12 deadlifts 185/125
12 ring push ups

Fundamentals:
5 rounds for time of:
12 wall balls
12 deadlifts – choose load
12 push ups

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Thursday 01/11/2018

Posted by on Jan 10, 2018 in WOD | 0 comments

BoomBox Crossfit, BoomBox North – CrossFit

Mel’s Madness

Warm-up (No Measure)

On a 40:00 clock

Min 0-12

Every :90 3 position power clean (high hang, hang, floor)

Min 15-40:

Min 1: 10 OHS(choose load)

Min 2: 10-15 T2B

Min 3: 20 Russian kB swings

Min 4: 40 double unders

Min 5: rest

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