W.O.D.

Everything listed under: Box Jumps

  • WOD 5/13/14


    *Please "Check In" when you get to class. Thank you!

    Skill

    Practice rebounding Box Jumps

    *I personally do not believe you need to use this method in every workout. I believe it puts too much strain on the achilles tendon BUT it's another tool in your tool bag for speed especially in competitions. Go ahead and learn it and use it when necessary. 


    WOD

    For Time:

    500m Row

    15 Box Jumps (30"/24") *If you are scaling, still jump higher than you usually do even if just slightly higher

    500m Row

    20 Box Jumps (24"/20")

    500m Row

    15 Box Jumps (30"/24")

    500m Row

    20 Box Jumps (24"/20")

    *Use rebounding where you feel comfortable


    Rebounding on Box Jumps with Matt Chan



  • WOD 4/9/14


    *Please "Check In" when you get to class. Thank you!

    WOD

    18 min AMRAP

    15 Box Jumps (24/20)

    12 Push Press (115#/75#)

    9 Knees to Elbows (on rings)

  • WOD 3/6/14


    *Please "Check In" when you get to class. Thank you!

    Technique Work

    5 x 3

    Split Jerk 

    *Can add weight as long as form stays true. Take this time to really listen to David's instructions and get better at this pivotal movement that most people don't practice enough


    WOD

    AMRAP in 10 Mins of:

    6 Plyo Push Ups (45lb plates)

    10 Box Jumps (24/20)


    Plyo Push Up Demo (Just lock out at the top of the push up unlike the video)


  • WOD 2/26/14


    *Please "Check In" when you get to class. Thank you!

    WOD

    21-15-9

    Squat Cleans (165/105)

    Toes to Bar

    Box Jumps (30/24)


    *A Squat Clean does not = a Power Clean then a Front Squat. This will be a NO REP today. 


  • WOD 2/4/14


    WOD (Instructions Below)

    10 Wall Balls 

    Sprint (from bldg to curb and back twice)

    AMRAP 

    Rd 1: Box Jumps (24/20)

    Rd 2: Muscle Snatches (45/30)

    Rd 3: T2B

    Rd 4: Burpees

    Rd 5: Kipping HSPU

    Rd 6: Tire Flips (team with a partner if needed on flips)

    (6) 2 min Rounds for Total Reps:*

    *In 2 mins: Complete Wall Balls, then Sprint then come inside and complete max reps of exercise. 1 min rest before starting next round


  • WOD 12/30/13


    WOD

    "Hope"

    "Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

    Burpees

    Power Snatch (75/45)

    Box Jumps (24" for guys and ladies)

    Thrusters (75/45)

    CTB Pull Ups


    *Last time we did this WOD was 11/18/13 http://www.crossfitiii.com/wod-111813


    WOD Demo (Strategy from the best)

     

    CrossFit for Hope! 

    http://hope.crossfit.com/cures



    Finale

    Skill Work and/or hit your goal on the goal board if applicable

  • WOD 12/23/13


    *Please "Check In" when you get to class. Thank you!


    WOD

    12 Days of Christmas!

    1 Handstand Push Ups

    2 V-Ups

    3 Box Jumps (30"/24")

    4 Pull Ups (Chest to Bar if able)

    5 Air Squats

    6 KB Swings (55/35)

    7 Mountain Climbers (left side + right side = 1 rep)

    8 SDHP w/ KB (55/35)

    9 Double Unders (Singles x3)

    10 secs L-Sit Hold

    11 Arch Rocks (like Superman but rock in the flexed position. Back & forth = 1 rep)

    12 Front Squats (110lbs/65lbs)

    *Perform workout just like the song is sung. 

      i.e.- First Day of Christmas = 1 HSPU 

              Second Day of Christmas = 2 V-Ups + 1 HSPU

              Third Day of Christmas = 3 Box Jumps + 2 V-Ups + 1 HSPU

              Etc, etc...


    Arch Rock Demo







  • WOD 12/6/13


    *Please "Check In" when you get to class. Thank you!

    Strength

    5 x 1

    Back Squats 

    *Add 5lbs to last Friday's weight


    WOD

    AMRAP in 20 Mins of:

    5 Strict Pull Ups (Scaled-Kipping, Band Strict Pull Ups)

    10 Deficit Push Ups

    5 Box Jumps (24"/20")


    Tips on quick, spring loaded box jumps. If you are ready to take your box jumps to the next level, check out this video. 


  • WOD 11/22/13



    Warm-Up

    750m Row

    Squat Warm Up (band squat, hip flexor stretch (on wall), etc)


    Strength

    5 x 1

    Back Squat

    *Add 5lbs to last Friday's weight


    WOD

    Filthy 50

    For Time:

    50 Box Jumps (24"/20")
    50 Jumping Pull-Ups
    50 Kettlebell Swings (35/20)
    50 Walking Lunge Steps
    50 Knees to Elbows
    50 Push Press (45/30)
    50 Back Extensions
    50 Wall Balls
    50 Burpees
    50 Double Unders

    *We last did the Filthy 50 on 8/21/13


    WOD Demo

  • WOD 11/18/13

    Strength

    5 x 5

    Back Squat

    *Add 5lbs to the weight you did last Monday


    WOD

    "Hope"

    "Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

    Burpees

    Hang Snatch (75/45)

    Box Jumps (24" for guys and ladies)

    Thrusters (75/45)

    CTB Pull Ups


    *Last time we did this WOD was 9/25/13http://www.crossfitiii.com/092513


    WOD Demo (Strategy from the best)

     

    CrossFit for Hope! 

    http://hope.crossfit.com/cures



  • WOD 11/06/13


    Strength

    8 x 3

    Back Squat

    *85% of your 1RM (Please keep track of your maxes and the weights that you do on this squat cycle because we will be adding weight each week.)


    Metcon

    AMRAP in 10 Mins of:

    1 Squat Clean (85% of your 1RM clean*) 

    2 Handstand Push Ups 

    3 Box Jumps (24/20)

    *We did 3RM power cleans on 10/07/13 so that is most likely a good weight to use for this workout if you have good form with squat cleans.


    Heavy cleans, learn to love them! (I love freeze framing these lifts and watching every movement. Try it out)



    Just for fun :-)



  • WOD 09/24/13



    Warm-Up

    Double Unders for 8 Mins


    WOD

    AMRAP in 20 Mins of:

    5 Wall Walks

    10 V-ups

    15 Box Jumps (24/20)


    Wall Walk Demo