by BoomBOX | Jan 14, 2018 | WOD
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...
by BoomBOX | Jan 11, 2018 | WOD
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...
by BoomBOX | Jan 10, 2018 | WOD
BoomBox Crossfit, BoomBox North – CrossFitMel’s MadnessWarm-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...
by BoomBOX | Jan 9, 2018 | WOD
Interval Training 12 sets of :30 hard effort / :30 easy effort of: ME calorie row / Assault bike / 10m shuttle run Strength Front Squat Every 1:30 for 12:00 Sport/Life: 2 front squats; increase load with each set, building to a heavy double Fundamentals: 2 front...
by BoomBOX | Jan 8, 2018 | WOD
Skills 3 sets, for quality of: 10 single-arm DB Z press (10L/10R) – choose load 15 V-ups 25 unbroken double unders / 10 double under attempts Metcon Sport: AMRAP 20:00 400m run 12 HSPU 10 front squats 135/95 Life: AMRAP 20:00 400m run 12 HSPU / 12 pike push ups...
