Box Jumps

All posts tagged Box Jumps

WOD – Heavy Cleans + 4 round metcon

Posted by bronick on September 21, 2010
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WOD:
Heavy power cleans 2,2,2,2,2

4 rounds for time of:

  • 25 box jumps
  • 20 kb swings 2pd
  • 10 toes to bar

RESULTS:
135-155-165-185-205(f)-205
16:46 @ 1.5 pood

I cleaned 205# once before, just the other week while doing clean & jerks (failed on the jerk part)… so I’m happy that I was able to get it again, even if I did fail once. As for the metcon… I hate KB swings… ugh. Even though I had already scaled down from 2pood to 1.5pood, I was soooooooo tempted to pickup the 1pood after round 2. But I stuck with it and glad I did even if I was the last one to finish.

WOD – Sprints and 21-15-9

Posted by bronick on August 25, 2010
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WOD:

70m sprint x10

then… 21-15-9:

  • KB Swings (1.5 pood)
  • 20″ Box Jumps

Results:

3:55 Rx

The sprints were rough, not to mention I thought my five-fingers where going melt off my feet. It was pretty damn hot today. But I was pretty happy with myself for the metcon going Rx. I was tempted by the 1 pood, but stuck with 1.5 pood and got them all unbroken! For the box jumps, I was sharing box which really slowed me down. Not waiting on the other person, just that I can’t get into a rhythm. On the last 9 I had my own box (since others had finished) , they hardly took me any time and I did them unbroken (but it was only 9).

Also found out that one of the guys from the noon class works for eBay as we both ended up back at my office gym to shower before heading back to work.

WOD – Prowlers, C&J, and BJs

Posted by bronick on August 9, 2010
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WOD:
5 Rounds

  • 1 Prowler push (there and back)
  • 7 Clean and Jerk’s 135#’s
  • 20 Box Jumps

RESULTS:
23:08 @ 115#

So my biggest issue for this workout was breathing, apparently I am not quite over whatever I had a while back. Oh, and the prowler pushes… four 45# plates isn’t that bad… FIVE 45# plates SUCKS and I had that one my last two rounds. It wasn’t until after I finished that I realized that it had more plates, I just thought I was getting really really tired.

WOD – Met-con with deadlifts

Posted by bronick on July 20, 2010
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WOD:

  • 35 Box Jumps 24″
  • 25 Push Ups
  • 15 Knees to Elbows
  • 5 Deadlift’s @ 275

Perform the above sequence for time. Rest 1:30 and repeat for a total of 4 times.

RESULTS:

4:55, 11:46, 19:44, 26:41

I really liked this workout. Even though it took me quite a while, I felt like I got a good workout unlike the other day with the bear complex. It was a good mix of met-con and a little heavy weight tossed in there. And I did it Rx too!

WOD – Box Jump, Front Squats and Pullups

Posted by bronick on June 28, 2010
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WOD:
Go for a 1 rep max height box jump

15-12-9-9-12-15 of:

  • Front Squat 135#’s
  • Pull Ups

RESULTS:
3 1/2 feet … no bad.  Couldn’t quite get the next plate, got my toes on it, but not on top of it.

17:24 @ 105# … as usual, my front squats sucked ass and I didn’t get an rounds unbroken. But I think it was good weight for me and I got good workout.

Team WOD

Posted by bronick on June 20, 2010
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Team WOD:

5 Rounds of:

  • 3 Snatches – 95#/65#
  • 15 KB Swings – 1.5/1 pood

5 Rounds of:

  • 12 Boxjumps – 24″
  • 8 Deadlifts – 215#/135#
  • 4 Knees-2-Elbows

5 Rounds of:

  • 3 Snatches – 95#/65#
  • 15 KB Swings – 1.5/1 pood

Three person teams. Only two people can be working at once and you can only have 1 piece of equipment per exercise (i.e. only 1 KB so you can’t have 2 people doing KB swings at the same time). You must complete all reps in set (5 rounds) before moving to the next, but you can do them in any order.

RESULTS:
10:03

As usual the team workout was pretty fun.  It was a good way to start of a Sunday.

WOD – Bench Press + AMRAP

Posted by bronick on June 17, 2010
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WOD:
Bench Press
5-5-5-5-5

As many rounds as possible in 10 minutes of:

  • 10 Jumping Pull Ups (wrist at the height of the bar)
  • 15 Push Ups
  • 20 Box Jumps 20″

RESULTS:
135-135-145-150-155
5 + 10 pullups & 12 pushups

I was debating on doing the back squats again instead of the bench press, but I must have done something to my back yesterday as during KB swings in the warm up it started bothering me. So I decided, better save than sorry and went with the bench press…. and was outside… Sun’s out Guns out as Jason said ;-)

As for the met-con, I actually liked this one… aside from having to do pushups after the bench press, it went pretty well. With the shorter box I am able to get into a rhythm and go pretty quickly. Same with the pullups. But those pushups…. ugh. It was like 1,2,3,4,5,..6,7,……8,……..9,….. etc……………… But I eventually made it through them.