Tag: Box Jump

2012-11-27

Post author By CrossFitMGM
Post date November 26, 2012

CrossFit WOD
For Time w/ 500m Row Buy-in
Ten Rounds
– 10 Russian KB Swings (24kg/16kg)
– 10 Box Jumps (20″/16″)
– 10 Situps

Endurance WOD
Run
Eight Rounds
– 300m Run
– 2:00 Rest
*Hold splits 2 to 3 seconds.

Row
Six Rounds
– 500m Row
– 2:00 Rest
*Hold splits 2 to 3 seconds.

Tags Box Jump, KB Swing, Rower, Situp

CrossFit Workouts

2012-11-19

Post author By CrossFitMGM
Post date November 18, 2012

CrossFit WOD
Power Cleans
3-2-1-2-1 w/ 2:00 Rest

Five Rounds
– 2 Clean Grip Deadlift @ 120% of 1RM Power Clean
– 10 Box Jumps
– 2:00 Rest

AMRAP – 3:00
– Double Unders

Tags Box Jump, Clean, Deadlift, Double Under

CrossFit Endurance Workouts

2012-11-08

Post author By CrossFitMGM
Post date November 7, 2012

CrossFit WOD
EMOM – 10:00
– 3 Power Snatches

Finisher
30-20-10 for Time:
– KB Clean and Jerk (total)
– Situps
– Box Jumps (24″/20″)

Endurance WOD
Tabata Run/Row
Eight Rounds:
– :20 on
– :10 off

Tags Box Jump, Clean, Jerk, Situp, Snatch

CrossFit Workouts

2012-10-29

Post author By CrossFitMGM
Post date October 28, 2012

CrossFit WOD
Partner WOD (split the work)
– 100 Lunges (total)
– 100 KB SDLHPs
– 100 V-Ups
– 100 Box Jumps (24″/20″)

Tags Box Jump, Lunge, SDLHP, Situp

CrossFit Endurance Workouts

2012-10-23

Post author By CrossFitMGM
Post date October 22, 2012

CrossFit WOD
Seven Rounds:
– 5 Hang Power Cleans
– 7 Ring Dips
– 9 Box Jumps
– 2:00 Rest

Endurance WOD
Three Rounds:
– 800m Run/1000m Row
– 2:00 Rest
*Run/Row 2-3 seconds faster than last week.

Tags Box Jump, Clean, Ring Dip

CrossFit Endurance Workouts

2012-10-16

Post author By CrossFitMGM
Post date October 15, 2012

CrossFit WOD
Four Rounds w/ 2:00 Rest
– 5 Overhead Squats
– 10 Box Jumps (24″/20″)
– 30 Double Unders

Four Rounds w/ 2:00 Rest
– 5 Power Snatches
– 10 C2B Pullups
– 30 Mountain Climbers (each)

Endurance WOD
Time Trial
400m Run/500m Row

5:00 Rest

Four Rounds @ 75% of Time Trial
– 400m Run/500m Row
– 1:00 Rest

Tags Box Jump, Double Under, Mountain Climber, Pullup, Snatch, Squat

CrossFit Workouts

2012-09-28

Post author By CrossFitMGM
Post date September 27, 2012

CrossFit WOD
For Time:
– 50 Double Unders
– 50 Push Press (75#/55#)
– 50 Box Jumps (24″/20″)
– 50 Situps
– 50 Burpees

Tags Box Jump, Burpee, Double Under, Press, Situp

CrossFit Endurance Workouts

2012-09-25

Post author By CrossFitMGM
Post date September 24, 2012

CrossFit WOD
Three Rounds
– 2 Deadlift (325# or 275#/195# or 155#)
– 4 Box Jumps (30″/24″)
– 4 Burpees
– 1:00 Rest

Three Rounds
– 4 Deadlift (275# or 225#/165# or 125#)
– 8 Box Jumps (24″/20″)
– 8 Burpees
– 2:00 Rest

Three Rounds
– 6 Deadlift (225# or 185#/135# or 95#)
– 12 Box Jumps (20″/16″)
– 12 Burpees
– 3:00 Rest

Note: Listed weights are two prescribed options, additionally scaling is allowed when needed.

Endurance WOD
Five Rounds
– 800m Run/1000m Row
– 3:00 Rest
Hold within 3 to 5 seconds.

Tags Box Jump, Burpee, Deadlift

CrossFit Workouts

2012-09-19

Post author By CrossFitMGM
Post date September 18, 2012

CrossFit WOD
Five Rounds
– 5 Weighted Step Ups (each leg)
– 10 Box Jumps (24″/20″)
– 200m Run
– 3:00 Rest

Tags Box Jump, Run, Step Up

CrossFit Endurance Workouts

2012-09-06

Post author By CrossFitMGM
Post date September 5, 2012

CrossFit WOD
Four Rounds:
– 12 Push Press (115#/75#)
– 12 Box Jumps (24″/20″)
– 2:00 Rest

Four Rounds
– 12 Deadlift (185/135#)
– 12 Burpee
– 2:00 Rest

Endurance WOD
Three Rounds:
– 1200m Run/1500m Row
– 3:00 Rest
*Hold within 3 to 5 seconds.

Tags Box Jump, Burpee, Deadlift, Press