Box Jumps | CrossFit Durham - Part 4
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box jumps

Pancake Breakfast Day!

  We’re having a Protein Pancake Breakfast TODAY during the WODs!  Join us!   WOD Strength: Take 20 minutes to make up a missed strength workout from the last week Metcon: Teams of 2 AMRAP in 20 minutes: 60 Calorie Row, 60 Kettlebell Swings (52/35) 50 Calorie Row, 50 Box Jum
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31 Heroes

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “31 Heroes” Teams of 2 AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) As Partner A starts the triplet, Partner B runs 400m with a sandbag(45/25). When the run
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Hard Enough Just Trying To Be Yourself

Join us for our August Thirsty Thursday this Thursday evening at 7:30pm at Surf Club! WOD Skills: Hip Mobility Strength: Deadlift  10-10-10-10 @ 60% 1RM Metcon: AMRAP in 8 Minutes: 1, 2, 3, etc Reps of each Box Jumps (30/24) KB Swings (70/52)
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Mowed One Too Many Lawns

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: Teams of 2, AMRAP in 20 minutes: 60 Calorie Row, 60 Kettlebell Swings (53/35) 50 Calorie Row, 50 Box Jumps (24/20) 40 Calorie Row, 40 Burpees 30 Calorie Row, 30 Wall Balls (30/20) 20 Calorie
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Reach Out And Touch Someone

Join us TOMORROW morning at 9am for an Olympic Weightlifting Meet Q&A!  Want to learn how a Meet works?  This is your chance.  Everyone welcome! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week.   Metcon: “TK” AMRAP in 20 minutes: 8
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I Get My Lunch Hour Off

WOD Skills: Jumping Drills Strength: Hang Snatch/Snatch 2-2-2-2 @ 85% 1RM Perform 1 rep of each for each set of 2 with no rest in between, just a reset Metcon: 3 Rounds 21 Calorie Row 15 90 degree Box Jumps (use comfortable height) 9 Power Snatches (115/80)
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Can’t Be Bargained With

WOD  Strength: Snatch Test 1RM Metcon: (A) 5 Min max Russian KB Swing (52/35) Then (B) 6 Minutes to establish Max Height Box Jump
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You Shouldn’t Throw Anyone

Our new programming cycle begins this week.  Here’s the template WOD Strength: Overhead Squat 3-3-3-3-3 as heavy as possible Metcon: AMRAP in 12 minutes: 10 DB snatch (40/30) 20 box jumps (24/20)
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Sound Of The Funky Drummer

WOD Strength: Take 20 minutes to make up a missed strength workout from the past week. Metcon: For Time w/Partner: 50 Kettlebell Swings (53/35) 50 Box Jumps (24/20) 1,000m Run 40 Kettlebell Swings 40 Box Jumps 800m Run 30 Kettlebell Swings 30 Box Jumps 600m Run 20 Kettlebell Swings 20
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On The Rhythm And Rhyme

Our first Pullup Challenge is this Saturday!  Divisions for every level.  And BBQ to follow!  Come enjoy!  Register here to test your pullups! WOD Strength: Sumo Deadlift 50% x 5 60% 6-6-6 @ 75% 1RM Metcon: 21-15-9 For Time: Deadlift (225/155) Box Jump (24/20) Hand Stand Pushup Time c
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