Posts Tagged ‘Box Jumps’
March 12, 2019
CrossFit Warm Up:Overhead Prep3rds10 Scap Progression 4 :05 HS Hold w/ :03 Eccentric8 OHS (Build)4 High Box Jump Strength: 15 Minute Clock4 x 8 Pull-ups4 x 8 HSPU WOD: “Everything We Like”For Time20 OHS (135/95)40 T2B60 Box Jumps (24/20)*Broken up however***Compare to 2.12.2018** BodyFit 302 Warm Up:Chili Warm/Coaches Choice3rds10 Scap Progression5 Box Jumps (Build)10 Straight…
Read MoreMarch 5, 2019
CrossFit Warm Up:Overhead Prep 8min WAMRAP 8/8 Single Arm DB Press:40 Plank with Pushup10 KBS (Build to working weight):10 AB Sprint Strength: Landmine PressAll Levels: 4 x 6 (Build) WOD:15 Minute AMRAP3, 6, 9, 12…American KBS (AHAP)HRPUCal Assault Bike*Compare to 3.9.19* BodyFit 300 Warm Up:10min WAMRAP 10 Scap Progression10 Banded Good Mornings 10 Straight Leg…
Read MoreFebruary 28, 2019
CrossFit Warm Up:10min WAMRAP 10 Banded Pullaparts 10 Straight Arm Pushdowns 10 True Pushups 5 Bench Press (Build) Strength: Bench PressLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 8 (Build) WOD: For Completion:3/3 Turkish Getups (Build)10 Supine Ring Rows10 Evil Wheels* 15 Minute Clock* BodyFit 299 Warm Up:10min WAMRAP 8/8 ML Stretch 8 Strict…
Read MoreFebruary 14, 2019
CrossFit Warm Up:Hip Mobility8min WAMRAP 20 Double Unders / Practice 5/5 Reverse Lunge to High Knee :45 Pillar 5 Box Jumps (30/24) Strength: Weighted Step UpAll Levels: 3 x 3/3 Partner WOD:“Tunnel of Love”50 – 30 -10Cals Assault Bike100 – 60 – 20Wall Balls (20/14)Box Jumps (24/20)Double Unders (3:1) BodyFit 295 Warm Up:10 min WAMRAP20 Double…
Read MoreJanuary 31, 2019
CrossFit: Warm up:10min WAMRAP 5/5 Reverse Lunge to High Knee10 KBS – American – Build:45 Plank / 5/5 Plank with pullunder5 Box Jumps Strength: Weighted Step UpAll Levels: 3 x 5/5*Heavier than 1.25.19* Partner WOD: “Danny and Arnold”20 Minute AMRAP:12 Push Press (95/65)8 Devil’s Press12 Box Jumps*Alternate movements* BodyFit: 291 Warm up:Get Your Chili Warm3rds10/10 Getup…
Read MoreJanuary 22, 2019
CrossFit: Warm Up: 10min WAMRAP 10 Banded Pullaparts 10 Kips / Kipping Practice10 True Pushups 20 Double Unders / Practice Strength: DB Bench PressAll Levels: 4 x 8 (Straight)*Same weight as 1.11.19* WOD: “Double Duece”3rds15 Pullups30 Double Unders (3:1)Right into3rds15 T2B15 Box Jumps BodyFit: 288 Warm Up:5min Double Under PracticeThen8min WAMRAP 10 Kips / Kipping…
Read MoreJanuary 9, 2019
Warm Up: 3rds1:00 Deadbug15 Banded Good Mornings 10 Australian Pullups 5 Box Jumps (30/24)Deadlift Strength: Deadlift Level 1: 1 x 5 (+10)Level 2: 10RM *Not a test, build to a heavy, challenge set of 10* Partner WOD: “Bell and Brown”10min AMRAP10/7 Cals AB 20 KBS – American – (53/35)10 Box Jumps *Alternate movements*
Read MoreJanuary 8, 2019
CrossFit: Warm Up: 3rds25 Double Unders / Practice 5/5 Pillar to PressWall Drill 5 Hang Cleans + 5 :03 Pause Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5)Level 2: 4 x 7 (Build) WOD: For Time 50 Double Unders (3:1)25 Hang Power Cleans (115/85) 50 Double Unders 25 Push Press 50…
Read MoreDecember 31, 2018
Schedule Reminder: NO evening classes. Enjoy this last day of 2018 and let’s get ready to hit the ground running in 2019! Warm Up:Ankle Circuit5min Double Under Practice8min WAMRAP5 Box Jumps (30/24)10 Pushups10 KBS (Build to working weight)15 Air Squats Hero WOD:“Morrison”50-40-30-20-10Wall Balls (20/14)Box Jumps (24/20)KBS – American (53/35)*Compare to 12.26.17*
Read MoreDecember 18, 2018
CrossFit and BodyFit 280 Warmup:Get Your Chili WarmWOD Setup WOD:“12 Days of Christmas”1: Deadlift2: HSPU3: Power Cleans (155/115)4: KBS (1.5/1)5: Pullups6:Box Jumps (24/20)7: KB Push Press (1.5/1)8: Situps9: Ball Slams10: Double Unders11: Wall Balls (20/14)12: Burpees *Workout is performed in same fashion as the song.
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