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Wednesday 10/11/2017

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

Skills

3 sets of:
10 single-arm Z press with KB (10L/10R) – light
15 standing band row
20 alternating shoulder taps in plank

Strength

Bench Press

Sport:1×7 @ 70%; 1×5 @ 75%; 2×5 @ 80%
Life: 1×7 @ 65%; 1×5 @ 70% ; 2×5 @ 75%
Fundamentals: 4×5 – same weight across all sets

Metcon

Sport:
AMRAP 16:00
12 box jump overs 24”/20”
10 ring dips
8 burpee CTB pull ups

Life:
AMRAP 16:00
12 box jump overs 24”/20”
10 ring push ups
8 burpee pull ups

Fundamentals:
AMRAP 16:00
12 box jump overs
10 push ups
8 burpee + jumping pull up

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Tuesday 10/10/2017

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

The @nicolezapoli seminar is in Full Swing out here at @boomboxcrossfit | @nzxfitness #Gymnasty #Gymnastics

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

Skills

4 sets of:
:30 plank on rings
10 ring push ups
1 ME L-sit hold on parallettes

Metcon

Sport:
21-18-15-12-9-6-3
Ball slam
KB swing 53/35

Life:
21-18-15-12-9-6-3
Ball slam
KB swings 44/26

Fundamentals:
21-18-15-12-9-6-3
Ball slam
Russian KB swings – choose load

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Monday 10/09/2017

Posted by on Oct 8, 2017 in WOD | 0 comments

Skills

3 sets of:
20 bodyweight glute bridges
10 single-leg KB deadlift (10L/10R) – light
10 hip extension on GHD or partner-spotted on bench

Strength

Deadlift

Sport: 2×5 @ 75%; 1×5 @ 80% ; 2×3 @ 85 % of 1RM deadlift
Life: 2×5 @ 70%; 1×5 @ 75% ; 3×3 @ 80% of 1RM deadlift
Fundamentals: 5×5 – same weight across all sets

Metcon

Sport:
5 rounds for time of:
10 power cleans 135/95
10 burpees
400m run

Life:
5 rounds for time of:
10 power cleans 115/75
10 burpees
400m run

Fundamentals:
5 rounds for time of:
10 hang power cleans – choose load
10 burpees
400m run

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Friday 10/06/2017

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

Skills

10 goblet split squats (back foot on ground, 10L / 10R) – light
8 squat-to-box jump – tallest possible
15 band pull aparts

Strength

Front Squat

Sport: 3×3 @ 70%; 2×3 @ 75%
Life: 3×3 @ 65%; 2×3 @ 70%
Fundamentals: 5×3 – same weight across all sets

Metcon

Sport/Life/Fundamentals
For time:
1 mile run
100 burpees
1 mile run
*Sport tier, wear a weight vest or body armor.

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Thursday 10/05/2017

Posted by on Oct 4, 2017 in WOD | 0 comments

Skills

3 sets of:
100m farmer’s carry – heaviest possible
5 depth jumps* – max height with each jump
*Hop off a box below knee height and rebound into highest possible vertical jump

Sprint Intervals

Tabata Intervals (8 sets of :20 on / :10 off) of:
10m lateral shuffle
Russian KB swings – choose load
Up-downs

#JackedAndTan

EMOM 5:00 of:
10 push ups
10 bent-over barbell rows

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