by BoomBOX | Mar 21, 2017 | WOD
Skills 3 sets of: 25 double unders 10m seal crawl 10 alternating pistols Strength Bench Press (5@75%, 3@ 80%, 1@ 85%) Metcon For time: 50 KB swings 50/35 40 push ups 30 alternating pistols 20 pull ups 100m single-arm farmer carry...
by BoomBOX | Mar 20, 2017 | WOD
Strength Power Clean + Push Press + Split Jerk 10:00 to work up to a moderately heavy single, then 3×1 @ 85% of heavy single Metcon 3 rounds for time of: 400m run 10 hang power cleans 135/95 10 HSPU
by BoomBOX | Mar 19, 2017 | WOD
Skills 4 sets of: 10 Cossack squats – unweighted or light 10 V-ups :10 wall-facing handstand hold Strength Back Squat (3×3 @ 80%) Metcon AMRAP 10:00 12 front rack lunge 95/65 10 TTB 8 burpee box jumps...
by BoomBOX | Mar 16, 2017 | WOD
BoomBox Crossfit – CrossFitFriday Night LightsCrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsCrossFit Games Open 16.4 and 17.4 Scaled (AMRAP...
by BoomBOX | Mar 15, 2017 | WOD
Skills 2x200m row @ easy pace 2x200m row @ moderate pace 500m row time trial Accessory Work 4 sets of: 8-10 single-leg KB deadlift – choose weight 8-10 seated behind barbell neck press – choose weight 8-10 dragon flags 100m farmers carry – heaviest...
by BoomBOX | Mar 14, 2017 | WOD
Skills 3 sets for quality of: 10m seal crawl :30 hollow body hold Strength Deadlift (5 @ 75%, 3 @ 80%, 1 @ 85%) Metcon 8-7-6-5-4-3-2-1 Power clean 135/95 Wall ball
