Warm up: Get ready to lift weights 12 Rounds for time of: 1 Pretty heavy snatch (Snatch guys, snatch. Can we do power snatches? Did I stutter?) 10 Box jumps 5 Strict Pullups 10 Wallballs
Tag Archives: Box jump
WOD Wednesday October 16th
Warm up: 5 minutes of empty barbell work Every 3 minutes for 15 minutes: 1 Snatch + 15 Box jump overs + 1 Snatch 2. Every 3 Minutes for 15 minutes: 1 Clean and jerk + 15 Toes to bar + 1 Clean and jerk https://youtu.be/s8m30snFGsg This is the heaviest Clean and jerk ever performedContinue reading “WOD Wednesday October 16th”
WOD Wednesday October 24th
Warm up: 500 meter row / 20 air squats / 10 burpees 3 Rounds for time: 5 Power cleans @ 155 / 103 10 Muscle ups 4 Power clean and jerks @ 155 / 103 20 Calorie row / bike / run / ski 3 Hang cleans @ 155 / 103 30 Box jumps @Continue reading “WOD Wednesday October 24th”
WOD Wednesday October 3rd
Warm up: walking lung + twist in bottom L and R x 8 steps each / Heaving snatch balance x 8 / Hang power snatch + ohs x 8 Every 2 minutes for 32 minutes: Rounds 1 – 4: 2 Power snatches + 5 Muscle ups + 5 Kneeling squat jumps Rounds 5 – 8:Continue reading “WOD Wednesday October 3rd”
WOD Wednesday July 18th
Warm up: 2 minutes of jump rope / 12 Burpees NUTTSCanadian Armed Forces Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group, was killed by an improvised explosive device that detonated during a joint footContinue reading “WOD Wednesday July 18th”
WOD Wednesday July 11th
Warm up: 100′ high skip / 100′ karaoke / 100′ side shuffle / 100′ back pedal / 100′ broad jump 4 Rounds for time: 400 meter run 20 Box jumps @ 24 / 20″ 20 Push press @ 75 / 53 ( if you drop the bar do 5 burpees ) 20 Ball slams
WOD Thursday June 28th
Warm up: 50 KB figure 8’s Weighted Pullup: 10, 8, 6, 4, 2 2. For time: 20 Box jumps @ 30 / 24″ 40 Thrusters @ 95 / 63 (unbroken?) 20 Box jumps @ 30 / 24″
WOD Friday June 15th
Warm up: Empty bar work Hang snatch x 3 x 6 sets 2. 10 rounds for time: 1 Heavy ass snatch 2 High ass box jumps 3 Handstand pushups (hardest version you can do) 4 Dumbell burpees
WOD Thursday June 7th
Warm up: 2 minutes of jump rope / 4 minutes of empty bar work Every minute on the minute for 12 minutes: 1 Power clean + 2 jerks ( Build ) 2. Every 2 minutes for 16 minutes: Seated box jump x 3 Kneeling squat jump x 6
WOD Wednesday March 28th
Warm up: 800 meter run Every minute on the minute for 20 minutes: Odd: 12 Burpees Even: 12 Box jumps Rest 2 minutes As many rounds as possible in 12 minutes of: 315 / 220 lb Deadlift x 3 1 Round of Cindy
CrossFit Havoc 