by BoomBOX | Oct 30, 2017 | WOD
BoomBox Crossfit, BoomBox North – CrossFitHAPPY HALLOWEEN!!SkillsWarm-up (No Measure)7 sets of: :15 hollow body hold 10 hollow rocks 12 kip swings 10 push upsMetconMetcon (Time)Sport/Life: 21-15-9 Pull ups Burpee box jumps 24”/20” Fundamentals: 21-15-9 Ring rows...
by BoomBOX | Oct 29, 2017 | WOD
Warm-up 3 sets of: 8 tempo goblet squats (5 down / 3 pause / explode up) 20 band stepovers (band hooked across rig above knee height; alternate lead leg) 5 standing broad jumps Strength Back Squat Sport/Life: 3×8 @ 65% of 1RM Fundmentals: 3×8 – same...
by BoomBOX | Oct 26, 2017 | WOD
Skills 3 sets of: 10 front-foot elevated split squat (10L/10R) – unloaded 10 plate front squats + 5 plate front raise at bottom of squat :20 hollow body hold Strength Front Squat Sport/Life: 20:00 to work up to a 1RM Fundamentals: 20:00 to work up to a 3RM...
by BoomBOX | Oct 25, 2017 | WOD
Skills 4 sets of: 100ft. Sled push – increase load with each set; heaviest possible Triple standing broad jump – max total distance Sprint Intervals Every 4:00 for 24:00 15 ball slams 20 alternating box step ups – choose height 15 goblet squats...
by BoomBOX | Oct 24, 2017 | WOD
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/Life: 15:00 to work up to a 1RM Fundamentals: 15:00 to work up to a 3RM Metcon 5k Run for...
by BoomBOX | Oct 23, 2017 | WOD
TESTING WEEK Skills Max Effort 500m row for time Or Max Effort 400m run for time Metcon Cindy 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats *Sport tier wear body armor or vest.
