Box Jumps

All posts tagged Box Jumps

“The Mirror”[9/30]

Posted by Ross Gilling on September 29, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , . 2 comments

[1.] Warm Up

Body-weight

[2.] Core

20, 16 & 12 reps of:

Sit Up & Twists

Towel Knees to Elbows

[3.] Work Capacity

“The Mirror”

First – 3 rounds of: 

[32] Double Unders / [96] Single Unders

[16] Single Overhead Squats [24kg/16kg, 8 reps per arm]

Then – 3 rounds of:

[16] Single Swing Snatches [24kg/16kg, 8 reps per arm]

[32] Box Jumps [24"/18"]

[4.] Finisher

3 rounds of:

[30 sec] Kettle Side Planks [30 sec each side]

[20] Seated Rainbows

Post comments & scores…

Ali crushing handstand push ups…

She’s gymnasterific!!!

 

“Calamity”[9/22]

Posted by Ross Gilling on September 21, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , . 2 comments

[1.] Warm Up

Swing

[2.] Strength/Skill

3 sets of:

[2:00] Single Swing Cleans [60 sec per arm]

[2:00] Single Jerks [60 sec per arm]

[2:00] Single Swing Snatches [60 sec per arm]

-With a running clock perform 2:00 of cleans, 2:00 of jerks, 2:00 of snatches, then rest for 60 sec b/w sets. 

[3.] Work Capacity

“Calamity”

Perform 4 rounds for time of:

[200m/0.13] Treadmill Sprints [10.0 incline/8.0 incline]

[32] Slam Balls [20#/14#]

[24] Box Jumps [24"/18"]

[16] Double Bent Rows [2x24kg/2x16kg]

-See previous scores here: 4/27

[4.] Finisher

20,16 & 12 reps of:

Single Get Up Sit Ups

Toes to Bar

-Post comments & scores…

Helen POD’s in Miami part dos…

Plank!

“Catabolic”[9/21]

Posted by Ross Gilling on September 20, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , . 1 comment

[1.] Warm Up

Burgener Warm Up

[2.] Strength/Skill

5 sets of:

[5] Barbell Clean & Split Jerks

[7] Med Ball Squat Cleans [20#/14#]

[3.] Work Capacity

“Catabolic”

For time:

[750m] C2 Rower

[20] Box Jumps [24"/18"]

[20] Double Push Press [2x24kg/2x12kg]

[500m] C2 Rower

[16] Box Jumps

[16] Double Push Press

[250m] C2 Rower

[12] Box Jumps

[12] Double Push Press

[4.] Finisher

100 unbroken reps of:

Low Windmills [50 reps per arm]

-Choose rep scheme from: 10×10,4×25,2×50, perform 50 reps on one side before switching.

-Post comments & scores…

Women at Work…

Brittany, Anne & Di getting their WOD on!


“Remembrance”[9/12]

Posted by Ross Gilling on September 11, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , , , . 3 comments

[1.] Warm Up

Body-weight

[2.] Strength/Skill

5 sets of:

[8] Single Overhead Lunges [4 per side]

[3.] Work Capacity

“Remembrance”

For time:

[.25] Run

[22] Box Jumps [24"/18"]

[22] Double Squat Thrusters [2x20kg/2x12kg]

[22] Pull Ups

[22] Double Dead Power Cleans [2x24kg/2x16kg]

[22] Push Ups

[22] Overhead Swings [24kg/16kg]

[22] Knees to Elbows

[22] 1 Leg Deadlifts [2x32kg/2x24kg]

[22] Double Push Jerks [2x20kg/2x12kg]

[.25] Run

[4.] Finisher

20, 16 and 12 reps of:

Knees to Elbows Sit Ups

[30 sec] Supine Plank

-Post comments & scores…

Sarah doing burpee pull ups at CrossFit Spartanburg

during the 9/11 throwdown workout performed

in honor of those who lost their lives

on that tragic day 10 years ago, and

to raise money for the families they left behind.

 

“Potent”[9/5]

Posted by Ross Gilling on September 5, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , . 2 comments

[1.] Warm Up

Power

[2.] Strength/Skill

5 sets of:

[1-5] Turkish Get Ups

[30sec] C2 Rower

*1 TGU per arm, then row for 30 sec, rest 1-3 min, 2 TGU’s per arm and row 30 sec and so on up to 5 TGU’s per arm.

[3.] Work Capacity

“Potent”

3 rounds of:

[8] Double Dead Bottoms Up Cleans [2x24kg/2x16kg]

[16] Pull Ups

[8] Double Lateral Front Squats [2x24kg/2x16kg]

[16] Box Jumps [24"/18"]

[8] Double Push Press [2x24kg]

[16] KB Push Ups [elev./std]

[4.] Finisher

“Tabata Intervals”

8 rounds each of:

Sit Ups [20 on/10 off]

-Rest 60 seconds…

KB Knees to Elbows [20 on/10 off]

Post comments & scores…

EdgeFITer Helen works on her gymnastic skills

while on vacation in Miami

“Psycho Cynthia” [9/1]

Posted by Ross Gilling on August 31, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , . 2 comments

[1.] Warm Up

Power

[2.] Strength/Skill

5 sets of:

[5] Barbell Sumo Deadlift High Pulls

[5] Box Jumps

*Alternate movements, rest 1-3 min b/w supersets.

[3.] Work Capacity

“Psycho Cynthia”

Perform 10 rounds for time of:

[6] Renegade Rows [2x20kg/2x12kg]

[8] Push Ups [elev. kb/std.]

[10] Air Squat Jumps

[1-10] Double Dead Clean & Jerks [2x32kg/2x24kg]

-Perform one C&J in round 1, two in round 2, three in round 3 and so on up to 10.

[4.] Finisher

“20/20″

10 rounds of:

Double Unders / Single Unders

Post comments & scores…

CB getting her split on!…