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Monday 12/04/2017

Posted by on Dec 3, 2017 in WOD | 0 comments

Skills

2×3 Tall jerk (on toes, bar at forehead height)
2×3 Press in split

Strength

Split Jerk

Sport/Life: 5×2 @ 75-80% of 1RM C&J
Fundamentals: 5×2 same weight across all sets

Metcon

Sport:
On a 10:00 clock, ascending ladder of:
1-2-3-4-5-6-7…
Push press 115/75
*25 double unders after each set

Life:
On a 10:00 clock, ascending ladder of:
1-2-3-4-5-6-7…
Push press 95/65
*25 double unders / 50 single unders after each set

Fundamentals:
On a 10:00 clock, ascending ladder of:
1-2-3-4-5-6-7…
Push press – choose load
*50 single unders after each set

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Friday 12/01/2017

Posted by on Nov 30, 2017 in WOD | 0 comments

Strength

Split Jerk w/ pause in split + Split Jerk

Sport: 4×2+2 @ 65-70% of 1RM CJ
Life: 4×2+2@ 60-65% of 1RM CJ
Fundamentals: 4×2+2 – same weight across all sets

Metcon

Sport:
For time:
50 pull ups
40 push press 115/75
30 front squats 115/75
20 deficit HSPU 45/25
1000m row

Life:
50 pull ups
40 push press 95/65
30 front squats 95/65
20 HSPU / Pike push ups
1000m row

Fundamentals:
50 jumping pull ups
40 push press – choose load
30 front squats – choose load
20 pike push ups
1000m row

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Thursday 11/30/2017

Posted by on Nov 29, 2017 in WOD | 0 comments

Interval Training

​On a 40:00 clock:

Min 0-10:
E2MOM for 5 sets
2 clean + 1 push jerk

Min: 14-24
Amrap 10
20 balls slams 30/20
20 toes to bar
20 alt db snatch 53/35

Min: 28-40
EMOM for 12 mins.
Even min.: 250/200m row
Odd min.: 8-12 burpees over rower

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Wednesday 11/29/2017

Posted by on Nov 28, 2017 in WOD | 0 comments

Happy Veterans Day!! Thankful for the opportunities provided to us by our servicemen and women! Past & present!! #VeteransDay #Vets

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

Skills

3 sets:
10 front foot-elevated split squats (10L/10R) – unloaded
5 jump squats – highest possible w/ each jump
10 Cossack squats – weighted if possible; light

Strength

Paused Front Squat

(3-sec pause at the bottom)
Sport: 5×3 @ 65%
Life: 5×3 @ 60%
Fundamentals: 5×3 – same weight across all sets

Metcon

Sport:
AMRAP 10:00
10 overhead walking lunge steps 75/55
100m sprint
10 box jump overs 24”/20”

Life:
AMRAP 10:00
10 overhead walking lunge steps 45/35
100m sprint
10 box jump overs 24”/20”

Fundamentals:
AMRAP 10:00
10 overhead walking lunge steps – use plate; choose load
100m sprint
10 box jumps

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Tuesday 11/28/2017

Posted by on Nov 27, 2017 in WOD | 0 comments

Skills

5 sets of:
6 kip swings + 6 kipping pull ups
:20 hollow body hold
3 wall walks
:10 L-hold in ring support

Metcon

Sport:
For time:
10 rounds of “Cindy”
5 pull ups
10 push ups
15 air squats
*Wear 20# vest or body armor if available

Life:
For time:
10 rounds of “Cindy”
5 pull ups
10 push ups
15 air squats

Fundamentals:

10 rounds for time of:
5 ring rows
10 push ups
15 air squats

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