Category Archives: Box jumps

Tuesday 10-22-13

Posted on October 23, 2013 by murray_sd

“Running Christine” 3 Rounds for time of: 400m Run 12 Deadlifts(BW) 21 Box Jumps(24/20) 10:55 rx (205)

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Monday 9-16-13

Posted on September 16, 2013 by murray_sd

Snatch balance – 15 minutes to find a 1 rep max(record it) 225 Clean Pulls – 5 sets of 3 reps at 95%-100% of 1 rep clean 255 then: 5 Rounds for time of: 250M Row 10 lateral box jumps(over … Continue reading →

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Friday 9-6-13

Posted on September 7, 2013 by murray_sd

For time: 75 Wall Ball (20/14) 60 Pull-ups 45 Box Jumps (30/24) 30 Ring Dips 15 Burpees Time cap is 20 minutes 12:40 (24 in box) didn’t see 30″ box prescription

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Tuesday 6-25-13

Posted on June 25, 2013 by murray_sd

Warm-up: Stretch, Row 250M, 10 HR Push-ups, 10 Shoulder Press with bar X 2 WORKOUT OF THE DAY: OTM X 10: 3 Push Press(135/95), Mtn Climbers until 40 sec. mark, rest 15 secs. Rest 3 minutes, then: For time 1 … Continue reading →

Posted in Box jumps, Clean and jerk, Crossfit Pride, DOUBLE UNDERS, KB swing, PULLUPS, Push press, RUN, Situps, Snatch, Wall Balls | Leave a comment

Tuesday 6-18-13

Posted on June 18, 2013 by murray_sd

A. Skill: Good mornings – your coach will spend time with you teaching the proper mechanics of a weighted good morning & review the reverse hyper B. For time: 10-9-8-7-6-5-4-3-2-1 Box Jumps(24/20) Knees to Elbow DB Wtd Lunges(35/20) After each … Continue reading →

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Tuesday 4-30-13

Posted on April 30, 2013 by murray_sd

A. 10 minutes practice & warm-up – Squat Clean B. 6 Rounds for time of: 6 Squat Cleans(135/95,scale weight as needed), 10 Burpee Box Jumps(24/20), 200M Run 19:52

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Friday 4-26-13

Posted on April 30, 2013 by murray_sd

A. 4 X 400M Run (rest 1 minute betweens efforts, post best time) 1:27-1:41-1:44-1:38 B. 3 Rounds for time of: 10 Wtd Sit-ups(45/25), 15 Box Jumps, 20 KB Swings(53/35), After each round perform 3 Rounds of “Cindy”(5 Pull-ups, 10 Push-ups, … Continue reading →

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Thursday 4-18-13

Posted on April 21, 2013 by murray_sd

Snatch Balance – 15 minutes to build up to a heavy single 225 then: For time: 21-18-15-12-9 Box Jumps(24/20) Wall Ball(20/14) KB Swings(53/35) 10:21

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Thursday 3-14-13

Posted on March 17, 2013 by murray_sd

OPEN WOD 13.2 10 minute AMRAP of: 5 Shoulder to overhead, 115 / 75 lbs 10 Deadlift, 115 / 75 lbs 15 Box jump, 24 / 20 inch 237 reps Rx

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Wednesday 10-24-12

Posted on October 24, 2012 by murray_sd

Warm-up: Stretch, Run 1 mile Workout of the Day: Snatch Balance – work up to a 1 rep max 225 For time: 5-4-3-2-1 Rope Climbs 10-8-6-4-2 Power Cleans(165/110) 5-10-15-20-25 Box Jumps(30/24) 18:17

Posted in Box jumps, CLEAN, Crossfit, Rope climbs, WOD | Leave a comment