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December 8, 2017
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Saturday December 9th 2017

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“Rabbit’s Delight”
Objective: 
Complete as many repetitions as you can, as quickly as you can.

Mission: 
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 Row. The mission will commence with one partner rowing and the other on one of the assigned movements. The non-rowing partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a row and the first movement, the cycle repeats until each partner has completed four 400 meter row sprints and completed all four of the movements.

Movements: 
Thrusters (45/33 lb)
KB Swings (24/16 kg)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)

Scoring:
A team’s score will be determined by the number of repetitions they complete of the non-rowing movements. Four scores of max reps for each movement, combine the reps of both partners for each movement.

December 7, 2017
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Friday December 8th 2017

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Friday

A.
Four sets of:
Front Squat x 5-6 reps @ 30X1
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
Hollow Rocks x 30-45 seconds
Rest 60 seconds

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Thrusters
12 Alternating Reverse Lunges with DB Farmer’s Carry

Boom Lite

Same as above.

November 30, 2017
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Thursday November 30th 2017

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Thursday

A.
Four sets of:
Deadlift x 4-6 reps
Rest 20 seconds
Push-Ups x Max reps @ 1010
(set is over if you break tempo)
Rest 3 minutes

B.
Four rounds for time of:
25 Kettlebell Swings (24/16 kg)
50 Double-Unders

Boom Lite

A.
Four sets of:
Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 60-feet each arm
Rest 45 seconds
Hollow Rocks, Hollow Hold, or Flutter Kicks x 30-45 seconds
Rest 45 seconds

B.
Four rounds for time of:
25 Kettlebell Swings
15 Push-Ups

June 23, 2017
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Saturday June 24th 2017

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Saturday!

In teams of three, alternate rounds to complete 10 rounds each for time of:
3 Front Squats (heavy, and taken from the floor)
6 Burpees Over the Barbell
12 Kettlebell Swings (heavy)

June 9, 2017
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Saturday June 10th 2017

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In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
5 Push-Ups
10 Kettlebell Swings
15 Air Squats
200 Meter Run

May 13, 2017
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Saturday May 13th 2017

By | All Posts, Workout of the Day

Saturday!

Nutrition Talk @ 10AM

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
40 Wall Ball Shots
30 Kettlebell Swings
20 Burpees
10 Pull-Ups

Partner A starts with 50 double-unders, Partner B then performs 40 wall ball shots, Partner A then performs 30 kettlebell swings, Partner B does 20 burpees, Partner A does 10 pull-ups, then Partner B does 50 double-unders…and so on.

March 28, 2017
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Tuesday March 28th 2017

By | All Posts, Workout of the Day

Tuesday!

Warm up:
5 Min
5 Inchworm Push-Ups
1 Length Bear Crawl
5 Ring Rows

A.
Every 3 minutes, for 15 minutes (5 sets):
Strict Press x 4-6 reps @ 20X1

B.
Complete as many rounds and reps as possible in 15 minutes of:
5  Pull-Ups
10 Handstand Push-Ups (or L-Seated DB Presses)
15 Box Jumps

Boom Lite

Same as above. Modify as needed.

March 26, 2017
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Monday March 27 2017

By | All Posts, Workout of the Day

Monday!

Warm up:
5 min of
Double under practice
3 min of
10 PVC Strict presses
10 PVC Front squats
10 PVC Thrusters

A.
“CrossFit Open Workout 17.5”
Ten rounds for time:
9 Thrusters (95/65 lbs)(scaled: 65/45)
35 Double Unders (scaled: single unders)

B.
4 min Plank Tabata
4 min Hollow Hold Tabata

March 24, 2017
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Saturday March 25th 2017

By | All Posts, Workout of the Day

Saturday!

In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Front Squats (185/135 lbs – from the ground)
8 Pull-Ups

followed immediately by…

In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Thrusters (135/95 lbs)
8 Pull-Ups

March 23, 2017
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Friday March 24th 2017

By | All Posts, Workout of the Day

Friday!

Warm up:
5:00 Min
10 Goat Baggers
150 m Row
10 PVC Pass Throughs

A.

“Bell Hop”

25 Kettlebell Swings (53/35#)
50 Sit-ups
100 Double-unders
20 Kettlebell Swings (53/35#)
40 Sit-ups
80 Double-unders
15 Kettlebell Swings (53/35#)
30 Sit-ups
60 Double-unders
10 Kettlebell Swings (53/35#)
20 Sit-ups
40 Double-unders
5 Kettlebell Swings (53/35#)
10 Sit-ups
20 Double-unders

Boom Lite:

Same as above. Single unders instead of double unders. Modify as needed.

We often hear the term “midline stabilization” in the context of safety during exercise. An unstable midline can absolutely lead to a greater risk of injury, however it isn’t just about safety. A solid midline allows us to transfer force more efficiently than a weak midline. The heavier KB Swings and Sit-ups in todays workout will test our midline. If we lose our midline stability, especially during the higher skill double-unders, this movement will become increasingly inefficient due to poor transmission of power.

Boom Fitness