by BoomBOX | Oct 22, 2017 | WOD
Skills 3 sets of: 8 tempo plate front squats (5 down / 1 pause / 5 up) 15 band good mornings 5 air squat to box jump 24”/20”ht Strength Deadlift Sport/Life: 20:00 to work up to a 1RM deadlift Fundmentals: 20:00 to work up to a 3RM deadlift Metcon Elizabeth 21-15-9...
by BoomBOX | Oct 19, 2017 | WOD
Skills 3 sets of: 8 tempo goblet squats (5 down / 2 pause / explode up) – light Band Walk Complex (10m forward / backwards / lateral walk left / lateral walk right) 12 band step overs (hook band at above knee height across rack, step over) Strength Front Squat...
by BoomBOX | Oct 18, 2017 | WOD
Skills 5 sets of: 50m single arm farmer’s carry – heaviest possible 7 backwards overhead med ball throw – max height/distance Sprint Intervals Every 3:00 for 21:00 15 calorie row/AB/10m shuttle sprints 15 ball slams 15 Russian KB swings – choose load...
by BoomBOX | Oct 17, 2017 | WOD
Skills 3 sets of: 10 bird dogs (10 ea. side) 15 scap push ups 15 band tricep pushdowns Strength Bench Press Sport: 1×5 @ 75%; 2×3 @ 80%; 2×2 @ 87.5% Life: 1×5 @ 70%; 2×3 @ 80%; 2×2 @ 87.5% Fundamentals: 5×3 – same weight across...
by BoomBOX | Oct 16, 2017 | WOD
Skills 4 sets of: 8-10 bent over barbell rows 12-15 hollow rocks 10-12 strict ring dips :20 side plank Metcon Sport: AMRAP 20:00 6 strict pull ups 12 burpees 24 sit ups *Wear a weight vest or body armor Life: AMRAP 20:00 6 pull ups 12 burpees 24 sit ups Fundamentals:...
by BoomBOX | Oct 15, 2017 | WOD
BoomBox Crossfit, BoomBox North – CrossFitSkillsWarm-up (No Measure)3 sets of: 10 front-foot elevated split squat (10L/10R) – unloaded 15 band good mornings 10 single-leg KB deadlift (10L/10R) – lightStrengthDeadliftSport: 1×3 @ 80% ;...
