Box Jump Archives – CrossFit Elizabethtown

April 14, 2019ByAdminInCrossFit

CrossFit WOD 4/15/19

Warm-up Run 200m Banded hamsting pulls Stationary run Stationary run, Lean into run. 200m run x5 Burpees x10 Air Squats Run 200m 5 Burpee Box Jumps x10 Overhead Squats (PVC) Metcon (4 Rounds for reps) Every 5 Min Run 400m x10 Burpee Box Jumps Overhead Squat – Max reps in remaining time rest 5 min...

April 7, 2019ByAdminInCrossFit

CrossFit WOD 4/10/19

Warm-up Hindged, Banded Valgus/Varus 2×20 Partner prone heel pulls (activate hamstring) Jog, in place to 50 m run High Knees, in place to 50m run Single leg run 100ft x6 (3r/3l) Air Squat after every 200ft Metcon (6 Rounds for time) Every 6 min for 30 min Run 400m Box Jump Overs x20 Thruster x15...

March 31, 2019ByAdminInCrossFit

CrossFit WOD 4/1/19

Warm-up Side Plank: x10 Leg Lifts x10 Rotations Waiter Squat x10 Burpee Broad Jumps x5 2 rounds Clean Prep: Pull under Halting Hang Clean (Hip) Clean Hang Clean + Clean Hang Clean + Clean (8×1) *EMOM 8 **Build ***Limited time per set means efficient movement and weight transitions will be key. ****Fatigue will set it...

March 24, 2019ByAdminInCrossFit

CrossFit WOD 3/25/19

Warm-up Wallsit 30 set Nordic Lift x15 2 rounds Sumo Squat x10 Narrow Squat x10 Normal Squat x10 Back Squat Prep: 1/3 half Fulll Squat Metcon prep: Singles/doubles x20 sit ups x10 Burpee Box jumps x5 2 rounds Back Squat (20-15-10) *Build **High reps = Deep burn ***Focus on every rep being impeccable ****One round...

February 26, 2019ByAdminInCrossFit

CrossFit WOD 2/27/19

Warm-up Side Plank 45 Sec Weighted Pull-ups x4-8 Seated Box Jumps x5 3 rounds within 10 min Snatch Balance Prep: Pass Throughs Overhead Squat Sot Press Drop Snatch (From Toes) Snatch Balance Metcon Rehersal: Duck Walk Burpees to plate Walking Lunge Box Jump-overs 1 round Snatch Balance (2-2-2-2-2-2) Metcon (AMRAP – Rounds and Reps) 30ft...

February 4, 2019ByAdminInCrossFit

CrossFit WOD 2/5/19

Warm-up Crossover symmetry before class Shuffle tag KB halo Turkish get-up refresher Turkish Get Up (10-8-6-4-2) Alternate arms Build Metcon (Time) 4 Round for time 20 box jumps (30/24) 20 slam balls (30/20) 200 meter run Every four minutes: 45-second plank hold

January 31, 2019ByAdminInCrossFit

CrossFit WOD 2/1/19

Warm-up Couch stretch Chinese stretch/straddle stretch Partner Handstand Hold 30 sec L-sit Hold 15 sec + 10 Metcon Prep: 3 rounds progressing in skill Lunge x10 Knee tucks/leg lifts/toes to bar x5 Push-up/pike Push-up/HSPU Burpee Box Jumps x5 Metcon (Time) Buy in – 30 Cal Bike Then 50 lunges 40 toes to bar 30 handstand...

January 24, 2019ByAdminInCrossFit

CrossFit WOD 1/25/19

Warm-up Before Class Starts : CS Activation Medball Push-Press x10 Burpee x 5 Med Ball Thruster x10 Burpee Box Jump x5 High/Low Elbows Flightless Bird BN Press Push-Press Prep: Dip/Drive Pause Push Press Push Press Push Press (5-5-5-5-5+) Metcon (Time) Wallballs 50-40-30-20-10 Burpee Box Jump overs x10

January 11, 2019ByAdminInCrossFit

CrossFit WOD 1/12/19

Warm-up Bike 10 cal x3 *alt partners Med ball granny throws x 10 Clean Prep: Pull-under h/m/l Hang p.clean P.clean 3 position(h/m/l) Deadlift (5-5-5-5-5+) *No Hookgrip **Overhand Metcon (Time) 25 cal bike 25 Burpees to Target 25 Burpee Box jumps 15 Power Snatch 135/95

December 23, 2018ByAdminInCrossFit

CrossFit WOD 12/24/18

12 Days of Christmas (Time) 1 Muscle-up 2 Burpees 3 Chest to Bar 4 Push-ups 5 Pull-ups 6 Thrusters 7 Bar Over Burpees 8 KBS 9 Sit-ups 10 Iron Mikes 11 KB Taters 12 Box Jumps 12 Days of Christmas #2 (Time) 1 Chest to Bar 2 Burpees 3 Pull-ups 4 Push-ups 5 Ring Rows...

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