Most Recent Articles

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

Read More

Friday 06/16/2017

Posted by on Jun 15, 2017 in WOD | 0 comments

Skills

2×3 muscle clean from power position
2×2+2 tall jerk (on toes, bar at forehead) + press in split

Strength

Clean + Split Jerk
Sport: 4×1+2 @ 75-82.5%
Life: 4×1+2 @ 72.5-80%
Fundamentals 4×1+2 – same load across all sets

Metcon

Sport/Life:
For time:
1 mile run
30 power clean & jerks 135/95
10 rounds of “Cindy”

Fundamentals:
1 mile run
30 power clean & jerks – choose load
8 rounds of:
-5 ring rows
-10 push ups
-15 air squats

Read More

Thursday 06/15/2017

Posted by on Jun 14, 2017 in WOD | 0 comments

That power dot 🔴 POWER couple @willoconnell914 @boomboxcrossfit #crossfit #powerdot @mypowerdot #weightlifting

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

Skills

10:00 of rope climb technique review/practice then:
EMOM 12:00
Min. 1: 1-2 rope climbs
Min. 2: 5 bench press @ moderate load
Min. 3: ME L-sit hold

Strongman/Odd Object

Sport/Life/Fundamentals:
5 sets of:
100m sandbag hug carry – heaviest possible*
*If no sandbag available, use atlas stone or 2-3 plates stacked
-Superset with-
5 sets of:
100ft. backward walking sped pull – heaviest possible

Read More

Wednesday 06/14/2017

Posted by on Jun 13, 2017 in WOD | 0 comments

This is YOUR week! Make yourself a ||priority|| A L W A Y S 👊🏼 @boomboxcrossfit #crossfit

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

Skills

3 sets of:
10 barbell good mornings – empty bar or very light
8 KB front-foot elevated squat (8L/8R)
12 bent-over rear delt flyes – light

Strength

Deadlift
Sport:
8 @ 70%
6 @ 75%
4 @ 80%
2 @ 85%

Life:
8 @ 65%
6 @ 70%
4 @ 75%
2 @ 80%

Fundamentals
8-6-4-2 – increasing load with each set

Metcon

Sport:
For time:
21-18-15-12-9-6-3
Russian KB swings 70/53
Ball slam
Box jump + step down 24″/20″

Life:
For time:
21-18-15-12-9-6-3
Russian KB swings 53/35
Ball slam
Box jump + step down 24″/20″

Fundamentals:
For time:
21-18-15-12-9-6-3
Russian KB swings – choose load
Ball slam
Box jump + step down

Read More

Tuesday 06/13/2017

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

Skills

2×2+2 overhead squat w/ pause + snatch Sotts press
2×3 muscle snatch from power position

Strength

Snatch + OHS
Sport: 5×2+2 @ 75-82.5%
Life: 5×2+2 @ 72.5-80%
Fundamentals 5×2+2 (power + OHS) – same load across all sets

Metcon

Sport:
AMRAP 16:00
8 power snatch 135/95
10 strict HSPU
200m run
*Wear weight vest if available/applicable to skill level.

Life:
AMRAP 16:00
8 power snatch 115/75
10 HSPU
200m run

Fundamentals
AMRAP 16:00
8 hang power snatch – choose load
2 wall walks
200m run

Read More