Tag Archives: Box Jump

170523 KBS Box Jump Single Under

  5 Rounds for time: 10 KB Swing 10 Box Jump 40 Single Under  

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170507 Wall Ball Box Jump Ball Slam Push Press

  Fight Gone Bad 3 Rounds – 1 min per station Wall Ball 20# Box Jumps 21″ Ball Slams 20# Push Press 75# Single Unders Rest  

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170413 Box Jump Ring Row KBS Lunges

  Warm Up: 3 rounds: 10 Push Up 10 OH Squat 10 Sit Up 10 Box Jumps BUY IN: 500 Single Unders Every 100: 3 Burpee, 4 Alt KB Snatch // 9:02 WOD: 10 Box Jumps 21″ 30 Ring Rows … Continue reading

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170411 Deadlift Box Jump Burpee

  Buy In: Run 200m or 20 Goblet Squats WOD: 7 Rounds of 7 Deadlift 135# 7 Box Jumps 21″ 7 Burpee Buy Out: Max Plank  

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160824 Run Box Jump Push Ups

  Warm up: 2 Rounds of 60 sec Single Unders 5 Burpees 5 Air Squats Then Burgener Warm Up × 1 SWOD: Deadlift (5@75%, 3@82%, 1@87%, 5@80%, 3@85%, 1@90%) Rest 3min between sets WOD: 3 rounds: – 400m run – … Continue reading

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160820 Squat Sit Ups KBS Box Jump

  Warm Up 3 Rounds 100m Run 30 Singles 10 Air Squats 6 Lunges 10 Hip Thrusters SWOD: Press 5 x 5 Front Squats 5 x 5 // PP 95-105-115-125-135 // FS 95-105-105-115-115 WOD: 4 Rounds for Reps 30 Sec … Continue reading

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160813 Deadlift Box Jump

  9:30 am MAX TC1 4:00pm Mercer’s Gym WOD: 15 – 9 – 6 Deadlift 95lbs Box Jumps 21″ SWOD: Push Jerk 3×7 // 95, 124, 134, 144, 154 (F), 144 (2/3), 134  

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160809 Farmer Carry Box Jump

  12:00pm MAX Express 4:00pm SWOD: 4 x 5 Tempo Back Squat @ 13×1 3 x 20 Back Rack Weighted Lunges 10 min EMOM 10 sec Hanging L Sit WOD: 10 min AMRAP 100′ Farmer Carry 5 Box Jumps // … Continue reading

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