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box jumps

06.13.14

Warm-up 1) 4 rds, even: 10-15 calorie row/ odd: 25 Double-unders 2) Mobility as needed Gymnastics 3) Pull A 4) Max rep Push-ups Set abmat in between 35lb plates. With feet on top of 35lb plate lower  until upper chest touches abmat at the bottom of push-up 5) 5×5 Seated box jump
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04.16.14

Warm-up 1) Row 30:30 x 10 rds (W:R) 2) 3rds, 10 Ring dips/ 10 Box jump (24/20)/ 10 GHD sit-up Barbell 3) Snatch to max for day, then 3×3 (70-75% of mfd) 4) Push press 3-3-3-3-3+ (70, 70, 70, 80, 90%) Conditioning 5) Battle for Biscayne Preparation or 6) “Isabel” 30 Sn
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04.15.14

Warm-up 1) 3 Wall walks/ 10 Box jump (24/20) EMOM x 5 2) Practice HS walking Barbell 3) Clean and jerk to max for day, then 3×2 at 80-85% of max for day 4) Front squat 3-3-3-3-3+ (70, 70, 70, 80, 90%) Conditioning 5) For time: 100 Dubs 50 C2B Pull-ups 50 HSPU 50 T2B 100 calorie r
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01.02.13

Warm-up 1) 5 minute Airdyne or row 2) 4 rds, 10 Push-ups/ 5 HSPU/ 10 Pistols/ 30 Dubs Barbell 3) Split Jerk to max WOD 2) 10 rds each 40 yd power sled push(heavy) 100 yd sprint Alternate with a partner. Skill 5×15 Regional standard box jumps Rest as needed after each rd.
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12.18.13

Competition Wednesdays Warm-up 1) Hip Mobilty 2) 2rds-25 Jumping jack variations/ 15 Drop squats/ 10 Dips/ 5 Strict C2B or 3) Work up to CNJ (75%) WOD 1) Open WOD 11.3 5 min AMRAP Squat clean Push Jerk (165/110) At 20 minutes WOD 2) 1K Row 25 Burpees At 35 minutes WOD 3) 3 rds 15 BJ(3
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Thursday the 21st of November, 2013

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments.
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Friday the 12th of July, 2014

Power clean 3-3-3-3-3+ (70-70-70-80-90%) Rest 100 Double-unders 30 Handstand push-ups 30 Box jumps (30/24) Max Overhead squats with balance of 10 minutes  SCORES
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Thursday the 13th of June, 2013

1 mile run Perform the following as an AMRAP with  the balance of 20 minutes 5 Box jumps (30/24) 15 Butterfly sit-ups  20 Air squats 5 minutes rest 5 minute AMRAP Handstand push-ups  
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Friday the 31st of May, 2013

4 rounds, not for time: 3 Parallette handstand push-ups 5 Weighted pistols/ leg  7 Kettlebell snatches/ arm 9 Box jumps/ leg Rest For lowest rep and time:  Tabata Bottom to bottom squats immediately after 400 meter sprint SCORES   Swamp Monster 4 Nutrition challenge 
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Friday the 17th of May, 2013

Rx 100 Air squats 30 Pull-ups 30 Box jumps (24/20) 75 Air squats 20 Pull-ups 20 Box jumps 50 Wall balls (20/12) 10 Strict pull-ups  10 Box jump overs Rx+ WOD 100 Air squats 12/6 Muscle-ups 30 Box jump overs (24/20) 75 Air squats 9/4 Muscle-ups 20 Box jump overs 50 Wall balls (20/14) 6
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