by BoomBOX | Jan 8, 2018 | WOD
BoomBox North – WeightliftingWarm-up (No Measure)Warm Up: Junkyard DogSkill5 Rounds for Quality: -1 Power Clean + 3 Front Squats -Reset -1 Power Clean + 2 Front Squats -Reset -1 Power Clean + 1 Front Squat -Reset -1 Clean *Rest 2 min between roundsAccessory...
by BoomBOX | Jan 7, 2018 | WOD
Skills EMOM 12:00 E: 12 calorie row / AB cals / 10m shuttle sprints O: 6/8/10 unbroken CTB pull ups / pull ups/ jumping pull ups* *Choose a rep scheme and variation that will allow you to go unbroken all rounds Strength Every 2:00 for 10:00 6 barbell walking lunge...
by BoomBOX | Jan 4, 2018 | WOD
BoomBox Crossfit, BoomBox North – CrossFitStrengthBehind The Neck JerkSport: Work up to a heavy single, then 3×1 @ 90% of heavy single Life: Work up to a heavy single, then 3×1 @ 85% of heavy single Fundamentals: 10×1 – same weight...
by BoomBOX | Jan 2, 2018 | WOD
BoomBox Crossfit, BoomBox North – CrossFitMovement PrepWarm-up (No Measure)3 sets: -10 front-foot elevated split squat (10L/10R) – unloaded -8 tempo plate front squats (arms extended) 5 down / 3 pause / explode up -5 squat-to-vertical jump – jump...
by BoomBOX | Jan 1, 2018 | WOD
BoomBox Crossfit, BoomBox North – CrossFitSkillsWarm-up (No Measure)4 sets, for quality of: 2 rope climbs (Sport tier: legless) 8 strict TTB 10 ring dips 12 alternating DB/KB snatch (12 total reps) – heaviest possibleMetconMetcon (AMRAP – Rounds and...
