Tag: box jumps

Part 1

Power snatch wave
4 sets: 3.2.1
Rest 1 minute between reps and 2 minutes between sets.

Part 2

Smoked

10-1
Sumo deadlift high pulls (95/65lb.)
Thrusters (95/65lb.)
Box jumps (24/20inch.)

Time cap: 12 minutes

Check out our updated Legends video! Aren’t these guys amazing?

crossfit-204-17-2-lr-hangFriday is Music T-Shirt Night for the Open. Wear your favourite concert, band or artist T–any genre! If you don’t have one, buy, borrow or get busy with a marker and a white T-shirt. Points to be awarded!

You Complete Me

4 rounds, 1 minute of max reps at each station.

Minute 1: Shoulders-to-overheads (115/75 lb.)

Minute 2: Box jumps (24/20 in.)

Minute 3: Hang snatches (115/75 lb.)

Minute 4: Chest-to-bar pull-ups

Minute 5: Rest

 

Ryan during 15.4. Great job!5 sets of:
Row 500 m
12 power cleans (95/65 lb.)
12 chest-to-bar pull-ups
12 box jump-overs (24/20 in.)

Rest for as long as it took you to complete the set. Each round is meant to be performed fast, but aim for consistent times across all 5 sets.

FIght Gone Graeme/Keith.

Fight Gone Bad

3 rounds of:

Wall-ball shots (20/14 lb., 10/9 ft.)
Sumo deadlift high-pulls (95/65 lb.)
Box jumps (24/20 in.)
Push presses (95/65 lb.)
Row for calories

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower, where each calorie is one point.

CrossFit 204-Legends Lunge2 SeptMonster Mash

Part 1

40 wall-ball shots (20/14 lb., 10/9 ft.)
40 box jump-overs (24/20 in.)
20 pull-ups

30wall-ball shots (20/14 lb., 10/9 ft.)
30 box jump-overs (24/20 in.)
15 pull-ups

20 wall-ball shots (20/14 lb., 10/9 ft.)
20 box jump-overs (24/20 in.)
10 pull-ups

30wall-ball shots (20/14 lb., 10/9 ft.)
30 box jump-overs (24/20 in.)
15 pull-ups

40 wall-ball shots (20/14 lb., 10/9 ft.)
40 box jump-overs (24/20 in.)
20 pull-ups

Time cap: 25 minutes

Rest 5 minutes

Part 2

400-m walking-lunge time trial (55/35 lb.)

Run the driveway, out and back in.

Time cap: 10 minutes