Posts tagged box jumps
CF Open WOD 13.2
2 months ago
We will be running CF Open WOD 13.2 from 9-11am this morning!
Come in, get warmed up, and be ready to go!
WOD for Saturday 031613 - Click Here For Today’s Schedule
CF Open WOD 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (115/75)
10 Deadlift (115/75)
15 Box Jumps (24/20)
Post Score to Comments
This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.
COMMUNITY WORKOUT today at 11am! Bring a friend along!
CF Open Workout 13.2 – Standards
Double Trouble Tabata
2 months ago
Running and Endurance Workshop on THIS Saturday
Couple spots left! Click here for more info
WOD for Thursday 031413 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – (see video)
Skill:
Jump Ropes
1 minute Single Unders
5 minutes of 30 sec on/30 sec off Double Unders
Strength:
Snatch
5 singles @70% 1RM
5 singles @75%
3 singles @80%
3 singles @85%
Conditioning:
8 minute Alternating Double Tabata:
Barbell Thruster (30% Back Squat 1RM)
Box Jumps (24/20)
Post Snatch Loads and Workout Reps Completed to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 1 minute straight of single unders. Then, 5 minutes of 30 seconds on, 30 seconds off of Double Unders. There is no sub for DUs unless your singles are horrendous. This is practice time!
For the strength segment, follow the warmup progression up to 80% and then complete 3 singles at 85% Snatch 1RM. Rest no more than 2 minutes between these work sets. The entire strength segment shouldn’t take longer than 25 minutes.
For the conditioning workout, this will be a Tabata workout totaling 8 minutes (20 seconds on/10 seconds off). Alternate back and forth between movements in each interval (ie, 20 secs Thrusters, 10 secs rest, 20 secs Box Jumps, 10 secs rest, etc). Do not rebound off the floor on your box jumps…step off the box each rep.
1980 Moscow Olympics Men’s Snatch Session
Fight Gone Batty
2 months ago
Look over to the right!
That’s how much time you have left to register for the 2013 Reebok CrossFit Open!
Get on it! We’re covering your registration fee!
WOD for Wednesday 030613 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
Burgener Warmup – 3-5 Rounds (video)
Skill:
Jump Rope
1 minute – Single Unders
4 minutes – Tabata Double Unders
Strength:
Snatch
5 singles @65% 1RM
5 singles @70%
5 single @75%
Conditioning:
“Fight Gone Bad”
Complete three rounds of 1 minute at each station. Rest 1 minute between
rounds.
Wall Ball (20/14)
KB High Pulls (70/52)
Box Jumps (20”)
Push Press (75/55)
Row for Calories
Post Snatch Loads and Workout Reps Completed to Comments
For the skill work, we will get in a quick bout of tabata Double Unders. Can’t practice these too much! Note that there is a warmup to complete BEFORE class begins today. See the video if you need a refresher on the Burgener Warmup.
For the strength segment, follow the reps and % progression up to 75% 1RM Snatches. These are relatively light so rest no more than 1 minute between attempts.
The conditioning workout is a CrossFit classic. Since we’ll likely have more than 5 people in any class, we will have everyone started at different stations. The 1 minute rest will come after 5 minutes for everyone regardless of which station they began. See the video below for a demo on the 2-handed KB high pull.
Kettlebell High Pulls – a sub for Sumo Deadlift High Pulls
Running and Endurance Workshop on Saturday, March 16th
Click here for more info
Games 11.2
2 months ago
Look over to the right!
That’s how much time you have left to register for the 2013 Reebok CrossFit Open!
Get on it! We’re covering your registration fee!
WOD for Tuesday 022613 - Click Here For Today’s Schedule
Press
1-1-1-1-1
–Rest–
CF Open WOD 11.2
15 min AMRAP of:
9 Deadlifts
12 Pushups
15 Box jumps
Post Press Loads and Workout Rounds to Comments
For the strength segment, after a basic warmup and mobility, perform sets of single rep Press at the following percentages – 70%, 75%, 80%, 85%, and 90%. These should be very heavy by the end, but you do not be working to max effort and you definitely shouldn’t miss any attempts. Rest 2-3 minutes, at least, between sets.
The conditioning workout is WOD 11.2 from the 2011 CF Open. The Power Snatch load should be doable by most. If you’re unsure, your Coaches will help you decide. Get on those Double Unders. Even if you don’t quite have them, but you can battle through a couple at a time, give it a go.
CF Open WOD 11.2 with Rich Froning, 2x CF Games Champ
Running and Endurance Workshop on Saturday, March 16th
Click here for more info
Snitch. No, Snatch
3 months ago
2013 Paleo Challenge Started YESTERDAY!
You can still register! Email Dave
Click here for rules and details
WOD for Tuesday 021913 - Click Here For Today’s Schedule
Snatch
5 single reps @80% 1RM
5 single reps @90% 1RM
3 single reps @95% 1RM
Establish 1RM
–Rest–
For Time:
20 Front Squat (205/155)
30 Box Jumps (30/24)
40 KB Swings (52/35)
50 Wall Ball (20/14)
Post Snatch Loads and Workout Time to Comments
For the strength segment, after a basic warmup and mobility, perform single rep snatches from the floor at the posted %s. If you’re missing many reps, you’re probably going too heavy. We want to get heavy today, but also reinforce good technique. Rest 2-3 minutes between attempts.
For the conditioning workout, take the Front Squat from the floor (yes, that’s kinda heavy). KB swings are American (ie, overhead), but if you’d like to scale up, do them as Russian (chest height). For Wall Balls, men to the red line and women to the blue.
Olympic Champion, Ilya Ilin, Snatches
Running and Endurance Workshop on Saturday, March 16th
Click here for more info
Band Of Brothers (and Sisters)
3 months ago
2013 Paleo Challenge Starts Monday! You have NO EXCUSE not to participate…NONE!
Click here for rules and details
WOD for Tuesday 021213 - Click Here For Today’s Schedule
AMRAP in 10 minutes:
3-6-9-12-15-18 reps of…
Pullups
Deadlifts (225/135)
Box Jumps (24/20)
–Rest–
Banded KB Swings
100 Reps
Post Workout Time to Comments
For the conditioning workout, perform 3 reps of each, 6 reps of each, 9 reps of each, etc until the 10 minute clock runs out.
For the strength segment, which is purposely after the conditioning work today, grab a medium sized band, probably not more than a blue, and the size KB you typically swing and perform a total of 100 banded KB Swings (see video below). You can break these into sets of 20-25…anymore and you probably should use a bigger band or KB. Note that these are RUSSIAN swings. The emphasis here is on a very powerful hip extensions and control on the negative (way down). KB needs not come any higher than your chest.
Banded KB Swings
Goal Setting and Programming Seminar this Saturday at 10am!
Click here
Marching Band
3 months ago
Join us THIS MORNING at 9am for Yoga Class with Lexy!
WOD for Sunday 012713 – Click Here For Today’s Schedule
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Dynamic Pushups
Box Jumps (24/20)
–Rest–
Banded Good Mornings
100 Reps
Post Workout Time to Comments
In the conditioning workout, for Dynamic Pushups, there are several options you can use today (see video below). Take a few minutes before the WOD to figure out the appropriate level of dynamism to use. Do not go above your capacity, ie – try to pick the option that you will not have to scale back once you’ve begun.
Today’s strength segment comes AFTER the WOD. Do not rush through these. Use as heavy a band as you can, even if that means you have to break your reps into very short sets (less than 10 at a time). Attach one end of the band around the pullup rig and the other around your shoulders.
Dynamic Pushup Variations
